Cable Reverse-grip Straight Back Seated High Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable reverse-grip straight back seated high row is a back-building pull that targets the lats and the upper-back rotator-cuff and trapezius muscles (infraspinatus, teres major and minor, and the middle and lower traps). The underhand grip recruits the biceps-side forearm muscles and rear delts, making it a strong choice for adding thickness and width to the back with constant cable tension.
Cómo hacer el Cable Reverse-grip Straight Back Seated High Row
- 1Sit at the cable row station and place your feet on the platform with your knees slightly bent.
- 2Take an underhand (palms-up) grip on the bar, hands about shoulder-width apart.
- 3Sit tall with a straight back, chest up, and arms fully extended so the cable is under tension.
- 4Pull your shoulder blades down and back, then drive your elbows toward your hips to row the bar to your lower abdomen.
- 5Keep your torso upright and stationary throughout — let your arms and back do the work, not your lower back.
- 6Squeeze your shoulder blades together at the end of the pull and hold for a brief moment.
- 7Lower the bar under control, letting your arms straighten and your shoulder blades spread until you reach the start position.
- 8Repeat for your target reps, then return the bar to the stack with control.
Consejos de técnica
- Keep your back straight and your core braced so the movement comes from your back and arms, not from rocking your torso.
- Lead the pull with your elbows rather than your hands to bias the lats and mid-traps over the biceps.
- Use a full range of motion: let the shoulder blades protract on the stretch and fully retract at the squeeze.
- Control the negative for a 2–3 second lowering phase to keep tension on the muscles the whole set.
Errores comunes
- Leaning back and using momentum to swing the weight up, which shifts load off the back and strains the lower spine.
- Rounding the upper back and shoulders forward at the bottom, which collapses the chest and loses the lat stretch.
- Cutting the range of motion short, so the shoulder blades never fully retract and the back is under-trained.
- Pulling with the arms while shrugging the shoulders up, which overworks the upper traps instead of the mid-back.
Preguntas frecuentes
What muscles does the cable reverse-grip straight back seated high row work?
It targets the latissimus dorsi, the middle and lower trapezius, and the rotator-cuff muscles (infraspinatus, teres major and teres minor), with help from the rear deltoids, brachialis, and brachioradialis.
Why use an underhand (reverse) grip on this row?
The underhand grip lets your elbows tuck closer to your sides, which can increase lat involvement and bring the brachialis and brachioradialis of the forearm into the pull more than a standard overhand grip.
Is the cable reverse-grip seated high row good for beginners?
Yes. The seated position and constant cable tension make it easier to keep a straight back and controlled tempo than a free-weight row, so it is a beginner-friendly way to build back strength.
How many sets and reps should I do?
For back development, 3–4 sets of 8–12 reps with a weight you can control through a full range of motion is a solid default. Prioritize a clean squeeze and a slow negative over heavier loads.
Where should I feel this exercise?
You should feel it across your mid-back and lats as you squeeze your shoulder blades together, with some work in your rear delts and forearms. If you feel it mostly in your lower back, you are likely leaning and using momentum.
