ProgreviaCable high row: proper form, muscles worked and common mistakes
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How to do it
With a rope or bar at chest height, pull driving the elbows high and out to the sides. It emphasises the rear delts and traps; squeeze the shoulder blades at the end.
Muscles worked
Mainly shoulders. Train it inside a balanced routine to progress safely.
Cable high row: the high pull that hits the back of the shoulder
The cable high row is a horizontal pull set up high: the cable sits at chest height and the elbows travel back and out, away from the torso, until they reach shoulder height. That path is what separates it from a regular seated row, where the elbows stay tucked and the lats do most of the work. Here the load goes to the rear delts, mid traps and rhomboids. It shares muscles with the face pull, but the face pull finishes at face height with the shoulder rotating outward; the high row finishes at the chest and lets you move a bit more weight.
It makes sense when the back of your shoulder lags behind all the pressing you do, or when you want upper-back volume without loading your lower back: the cable lets you stand or sit with a still torso. It fits at the end of a push or pull day, for sets of 12 to 15 reps with a moderate load.
The usual mistake is pulling with the arms and shrugging the shoulders toward the ears. Think about driving the elbows back and squeezing the shoulder blades together at the end, with a long neck. A rope lets you spread your hands over the last few inches and adds a little range; a bar keeps the movement more fixed.
Technical sheet
- Movement pattern
- Horizontal pull
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.8 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Shrugging your shoulders up to your ears: the upper traps take over from the rear delts.
- Letting the weight stack touch down between reps: the cable loses its constant tension, which is its whole advantage.
- Using too much weight at the cost of technique and full range of motion.
How Cable high row compares with other shoulders exercises
The catalogue has 15 exercises with shoulders as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Cable high row is number 9.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Lateral raise | dumbbells | Low (0.5 out of 2.2) | Basic |
| Cable lateral raise | cable | Low (0.5 out of 2.2) | Basic |
| Machine lateral raise | machine | Low (0.5 out of 2.2) | Basic |
| Face pull | cable | Low (0.5 out of 2.2) | Basic |
| Cable high row | cable | Moderate (0.8 out of 2.2) | Basic |
| Pike push-up | bodyweight | Moderate (1 out of 2.2) | Needs coaching |
| Turkish get-up | kettlebell | High (1.2 out of 2.2) | Advanced |
| Arnold press | dumbbells | High (1.3 out of 2.2) | Needs coaching |
Related guide
Deltoids: the best exercises for each head
Alternative exercises
More Horizontal pull exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Cable high row based on your level, goal and available days.
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Frequently asked questions
What muscles does Cable high row work?
Cable high row mainly works the shoulders muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Cable high row should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for shoulders to your level (about 10–20 sets per muscle per week).
Cable high row or face pull: which should I do?
If you can only pick one, the face pull adds external rotation, which is handy for shoulder health; the high row takes more load and adds more volume for the rear delts and upper back. Plenty of programs use both on different days, or keep whichever your shoulder tolerates better.
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