High-Cable Standing Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
High-Cable Standing Row is a compound pulling exercise performed using a cable machine, primarily targeting the lats while also engaging the biceps as secondary muscles. Standing upright, you pull the cable handles toward your torso in a controlled motion, keeping your shoulders down and back and maintaining a stable core. This exercise enhances upper-back strength, improves posture, and increases arm pulling power by simultaneously activating the lats and biceps throughout the movement.
How to Perform
Set Up: Adjust the cable machine so the pulleys are at chest height and select an appropriate weight. Stand facing the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
Grip: Grasp the handles with a neutral or overhand grip, keeping arms extended but not locked.
Starting Position: Stand tall with shoulders down and back, chest lifted, and elbows slightly bent.
Execution: Pull the handles toward your torso by driving your elbows straight back, squeezing your shoulder blades together, and keeping your chest upright.
Peak Contraction: Hold the handles close to your torso for a brief moment while fully contracting the lats and engaging the biceps.
Return: Slowly extend your arms forward in a controlled manner, maintaining tension on the lats throughout the movement.
Repetition: Repeat the movement for the desired number of repetitions while keeping a steady and controlled tempo.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your shoulders down and back to prevent upper-trap dominance.
Avoid using momentum or leaning backward while pulling.
Maintain a slight bend in the elbows throughout the movement.
Focus on squeezing the lats at the peak of each pull.
Do not shrug your shoulders during the row.
Keep your core engaged to stabilize your torso.
Avoid letting the handles snap forward during the return phase.
Do not flare your elbows out too wide; keep them close to the body.
Use a controlled tempo rather than rushing the repetitions.
Ensure the weight allows full range of motion without compromising form.
How Not to Perform
Do not use excessive weight that forces you to jerk or swing your body.
Avoid rounding or hunching your back during the pull.
Do not let your shoulders rise toward your ears while rowing.
Avoid fully locking out your elbows at the start or end of the movement.
Do not flare your elbows excessively away from your torso.
Avoid leaning backward or forward to generate momentum.
Do not perform the exercise too quickly; skip uncontrolled, fast reps.
Avoid relaxing your core, which can destabilize your posture.
Do not pull the handles past your torso, overextending your shoulders.
Avoid letting the cable handles snap back; maintain control on the return.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
