Cable High Row with Chest Support
Perform the Cable High Row with chest support to effectively target your upper back muscles, improving posture and pulling strength.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable High Row with Chest Support
Description
A strength exercise that targets the upper back muscles using a cable machine and a chest support.
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How to do Cable High Row with Chest Support
- 01Setup
Adjust the cable pulley to a high position and attach a rope or V-bar handle. Sit on the bench, lean your chest against the support pad, and grab the handle with an overhand grip, hands slightly wider than shoulder-width.
- 02Setup
Ensure your feet are firmly planted on the floor or footrests, and your torso is stable against the chest pad, maintaining a neutral spine.
- 03
Initiate the movement by pulling the handle towards your upper chest/face, driving your elbows back and slightly out, squeezing your shoulder blades together.
- 04
Focus on retracting your scapulae and contracting your upper back muscles throughout the pull, keeping your chest pressed against the support.
- 05
Slowly and controlledly extend your arms back to the starting position, allowing your shoulder blades to protract fully while maintaining tension in your back muscles.
- 06
Breathe out as you pull the handle towards you and inhale as you return to the starting position.
Tips
- Maintain constant tension in your back muscles throughout the entire range of motion, both during the pull and the controlled release.
- Focus on initiating the pull by squeezing your shoulder blades together, rather than just pulling with your biceps, to maximize upper back engagement.
- Adjust the chest support and seat height so that your shoulders are slightly below the cable pulley for an optimal line of pull towards your upper chest.
- Avoid shrugging your shoulders towards your ears; keep them depressed and packed down to properly engage the lats and upper back.
Common mistakes
- Avoid rounding your upper back during the eccentric phase; instead, maintain a neutral spine and keep your chest pressed firmly against the pad.
- Do not let your biceps dominate the movement; instead, focus on initiating the pull by retracting your shoulder blades and squeezing your upper back muscles.
- Resist the urge to rock your body or use momentum to pull the weight; instead, perform each repetition with strict form and controlled muscle contraction.
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Get Ellim — FreeQuestions
Is Cable High Row with Chest Support good for beginners?
Cable High Row with Chest Support is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable High Row with Chest Support?
You need Cable to perform Cable High Row with Chest Support. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable High Row with Chest Support?
Maintain constant tension in your back muscles throughout the entire range of motion, both during the pull and the controlled release. Focus on initiating the pull by squeezing your shoulder blades together, rather than just pulling with your biceps, to maximize upper back engagement. Adjust the chest support and seat height so that your shoulders are slightly below the cable pulley for an optimal line of pull towards your upper chest. Avoid shrugging your shoulders towards your ears; keep them depressed and packed down to properly engage the lats and upper back.
What are common mistakes when doing Cable High Row with Chest Support?
Avoid rounding your upper back during the eccentric phase; instead, maintain a neutral spine and keep your chest pressed firmly against the pad. Do not let your biceps dominate the movement; instead, focus on initiating the pull by retracting your shoulder blades and squeezing your upper back muscles. Resist the urge to rock your body or use momentum to pull the weight; instead, perform each repetition with strict form and controlled muscle contraction.
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Free · iPhone only · Available on the App Store