PlanWorkouts

Exercise 0208 · REF PNtsX17

Cable Reverse-Grip Straight Back Seated High Row exercise animation

Cable Reverse-Grip Straight Back Seated High Row

Category
Back
Equipment
Cable
Target
Upper Back

A reverse grip on this seated high row shifts some pulling emphasis onto the biceps and lower lats compared to an overhand grip, while the straight-back position keeps the lower back out of the pull entirely. It's a good variation to rotate in specifically to train the back through a different grip angle than the usual overhand row. Squeezing the shoulder blades together at the end of the pull is what separates a full rep from an arms-only one.

How to Do the Cable Reverse-Grip Straight Back Seated High Row

  1. Sit on the seat facing the cable machine with your feet flat on the floor.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Keep your back straight and lean slightly forward from your hips.
  4. Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Reverse-Grip Straight Back Seated High Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

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, with the biceps and forearms assisting.
What equipment do I need for the Cable Reverse-Grip Straight Back Seated High Row?
The Cable Reverse-Grip Straight Back Seated High Row is done with a cable.
What's a good alternative to the Cable Reverse-Grip Straight Back Seated High Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.