What muscles does the Cable Reverse-Grip Straight-Back Seated High Row work?

This exercise primarily targets the back muscles, including the lats and rhomboids, while also engaging the biceps and rear deltoids. The reverse grip emphasizes the lower portion of the lats and increases biceps involvement compared to an overhand grip.

What equipment do I need for the Cable Reverse-Grip Straight-Back Seated High Row?

You’ll need a seated cable row machine with a straight bar attachment and a bench or seat. If a cable machine isn’t available, you can use resistance bands anchored at chest height to mimic the movement.

Is the Cable Reverse-Grip Straight-Back Seated High Row suitable for beginners?

Yes, beginners can perform this exercise with light to moderate weight to focus on correct form. Starting light helps learn the movement pattern and avoid excessive strain on the lower back or elbows.

What are common mistakes to avoid during the Cable Reverse-Grip Straight-Back Seated High Row?

Avoid rounding your back or leaning excessively forward and backward, as this can reduce effectiveness and increase injury risk. Keep your core engaged, chest lifted, and control each rep without jerking the weight.

How many sets and reps should I do for the Cable Reverse-Grip Straight-Back Seated High Row?

For strength, perform 3–4 sets of 6–8 reps with heavier weight; for muscle growth, aim for 3–4 sets of 8–12 reps. Beginners can start with 2–3 sets of 10–12 reps using a moderate weight they can control.

Are there safer techniques to prevent injury when doing this exercise?

Always maintain a straight back and engage your core throughout the movement. Use a weight that allows you to complete reps with proper form, and avoid locking out elbows or shrugging your shoulders excessively.

What variations can I try for the Cable Reverse-Grip Straight-Back Seated High Row?

You can perform this exercise with a neutral grip using a V-handle to shift emphasis to mid-back muscles, or with a single-arm reverse grip to address strength imbalances. Adjusting the seat height or cable position can also change the range of motion and muscle activation.

Cable Reverse-Grip Straight-Back Seated High Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit upright on the bench with your feet planted and grasp the bar with a reverse (underhand) grip, arms fully extended. Pull the bar toward your upper abdomen by bending your elbows and squeezing your shoulder blades together, keeping your back straight and chest up. Slowly return to the starting position, maintaining control throughout the movement.

Step-by-Step Instructions

Sit on the bench of a cable machine with your feet firmly planted on the floor or footrests, and your back straight.
Grasp the bar with a reverse grip (palms facing up) at shoulder-width apart.
Begin with your arms fully extended and the bar at the top position, keeping your chest up and shoulders back.
Pull the bar down and towards your upper abdomen by bending your elbows and squeezing your shoulder blades together. Keep your back straight and avoid leaning backward.
Pause briefly at the bottom of the movement, ensuring a full contraction in your back muscles.
Slowly return the bar to the starting position by extending your arms fully, maintaining control throughout the movement.
Repeat for the desired number of repetitions.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Cable Seated High Row (V-bar)

Back

Strength Machine • Bench

Cable Seated Supine Grip Row

Back

Bench • Strength Machine

Barbell Reverse Grip Bent-over Row

Back

Barbell

Barbell Reverse Grip Incline Bench Row

Back

Bench • Barbell

Frequently Asked Questions

What muscles does the Cable Reverse-Grip Straight-Back Seated High Row work?: This exercise primarily targets the back muscles, including the lats and rhomboids, while also engaging the biceps and rear deltoids. The reverse grip emphasizes the lower portion of the lats and increases biceps involvement compared to an overhand grip.
What equipment do I need for the Cable Reverse-Grip Straight-Back Seated High Row?: You’ll need a seated cable row machine with a straight bar attachment and a bench or seat. If a cable machine isn’t available, you can use resistance bands anchored at chest height to mimic the movement.
Is the Cable Reverse-Grip Straight-Back Seated High Row suitable for beginners?: Yes, beginners can perform this exercise with light to moderate weight to focus on correct form. Starting light helps learn the movement pattern and avoid excessive strain on the lower back or elbows.
What are common mistakes to avoid during the Cable Reverse-Grip Straight-Back Seated High Row?: Avoid rounding your back or leaning excessively forward and backward, as this can reduce effectiveness and increase injury risk. Keep your core engaged, chest lifted, and control each rep without jerking the weight.
How many sets and reps should I do for the Cable Reverse-Grip Straight-Back Seated High Row?: For strength, perform 3–4 sets of 6–8 reps with heavier weight; for muscle growth, aim for 3–4 sets of 8–12 reps. Beginners can start with 2–3 sets of 10–12 reps using a moderate weight they can control.
Are there safer techniques to prevent injury when doing this exercise?: Always maintain a straight back and engage your core throughout the movement. Use a weight that allows you to complete reps with proper form, and avoid locking out elbows or shrugging your shoulders excessively.
What variations can I try for the Cable Reverse-Grip Straight-Back Seated High Row?: You can perform this exercise with a neutral grip using a V-handle to shift emphasis to mid-back muscles, or with a single-arm reverse grip to address strength imbalances. Adjusting the seat height or cable position can also change the range of motion and muscle activation.