Cable Reverse-grip Straight Back Seated High Row
Also known as: reverse-grip cable straight back seated high row
Skip the guesswork: Cable Reverse-grip Straight Back Seated High Row leans on unbroken cable tension for posture that holds through the day.
How to do Cable Reverse-grip Straight Back Seated High Row
- Sit on the seat facing the cable machine with your feet flat on the floor.
- Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your back straight and lean slightly forward from your hips.
- Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
Cable Reverse-grip Straight Back Seated High Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Reverse-grip Straight Back Seated High Row Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Cable Reverse-grip Straight Back Seated High Row
Swap Cable Reverse-grip Straight Back Seated High Row For
Cable Reverse-grip Straight Back Seated High Row — Frequently Asked Questions
How do you do the Cable Reverse-grip Straight Back Seated High Row?
Sit on the seat facing the cable machine with your feet flat on the floor. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. Keep your back straight and lean slightly forward from your hips. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Reverse-grip Straight Back Seated High Row work?
The Cable Reverse-grip Straight Back Seated High Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Reverse-grip Straight Back Seated High Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Reverse-grip Straight Back Seated High Row good for beginners?
Not usually. The Cable Reverse-grip Straight Back Seated High Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Reverse-grip Straight Back Seated High Row?
Try the Dumbbell Lying Rear Delt Row, Lever One Arm Bent Over Row or the Smith Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Reverse-grip Straight Back Seated High Row the same as the reverse-grip cable straight back seated high row?
Yes. The Cable Reverse-grip Straight Back Seated High Row is also commonly called the reverse-grip cable straight back seated high row. Different gyms and training programs label it differently, but "reverse-grip cable straight back seated high row" refer to this same movement.
