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Cable Reverse Grip Straight Back Seated High Row animation

How to do the Cable Reverse Grip Straight Back Seated High Row

BackBack & LatsCableBeginner

The cable reverse grip straight back seated high row is a precision tool for building lat width and mid-back thickness with joint-friendly mechanics that reward good posture from day one. Master this movement and you lay the groundwork for a back that looks as strong as it performs.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Sit upright facing the cable stack, grip the bar underhand at shoulder width, and brace your core so your torso stays vertical throughout the set.
  2. Initiate the pull by depressing your shoulder blades first, then drive your elbows down and back toward your hips.
  3. Pull the bar to your upper chest, holding the peak contraction for a full second with your chest tall and shoulders retracted.
  4. Return the bar in a slow, controlled path until your arms are fully extended and your lats feel a genuine stretch before the next rep.

Common mistakes

  • Leaning back to generate momentum — keep your torso strictly vertical and let the back muscles do the work, not body swing.
  • Letting the elbows flare wide — focus on driving them straight down toward your sides to maximize lat engagement over bicep dominance.
  • Shrugging the shoulders up during the pull — actively pull your shoulder blades down before and during every rep to protect your neck and target the correct muscles.

Pro tip — At peak contraction, think about trying to touch your elbows together behind your back rather than simply pulling the bar to your chest — this cue dramatically increases mid-back and lower trap activation that most lifters completely miss on this exercise.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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