Cable Reverse grip Straight Back Seated High Row
Perform the Cable Reverse-grip Seated High Row to effectively build a strong, wide back.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Reverse grip Straight Back Seated High Row
Description
An exercise that targets your back muscles by pulling a cable towards you while keeping a straight back in a seated position.
Save Cable Reverse grip Straight Back Seated High Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Reverse grip Straight Back Seated High Row
- 01Setup
Sit on the bench with your feet firmly planted on the foot plate, knees slightly bent. Select a V-bar or a straight bar attachment, and grip it with an underhand (supinated) grip, hands shoulder-width apart.
- 02Setup
Lean forward slightly to grab the handle, then sit upright with a neutral spine, chest up, and shoulders slightly retracted. Ensure your back is straight and core engaged.
- 03
Initiate the pull by engaging your lats, drawing the handle towards your upper abdomen or lower chest. Focus on pulling your elbows back and squeezing your shoulder blades together.
- 04
As the handle approaches your body, ensure your wrists remain straight and your elbows stay close to your torso. Exhale as you pull.
- 05
Slowly and controllably extend your arms back to the starting position, allowing your lats to stretch fully without rounding your back or losing tension. Inhale during this eccentric phase.
Tips
- Focus on actively squeezing your shoulder blades together at the peak of the contraction to maximize engagement of the back muscles, not just your biceps.
- Avoid using momentum or jerking the weight; perform each repetition with a slow, controlled tempo, especially during the eccentric (return) phase, to increase time under tension.
- Keep your chest lifted and shoulders down and back throughout the movement to prevent slouching and maintain a strong, stable base.
- Allow your shoulder blades to protract slightly at the top of the movement to get a full stretch in your lats, then retract them fully on the pull for a complete range of motion.
Common mistakes
- Many people round their lower back during the pull or release, which can lead to injury; instead, maintain a neutral spine and engage your core throughout the entire movement.
- Over-relying on the biceps instead of the lats reduces the effectiveness for back development; focus on initiating the pull with your back muscles and driving your elbows backward.
- Elevating the shoulders towards the ears reduces lat engagement and can cause neck strain; keep your shoulders depressed and away from your ears.
In the Ellim app, Cable Reverse grip Straight Back Seated High Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable reverse grip straight back seated high row?
Get Ellim — FreeQuestions
Is Cable Reverse grip Straight Back Seated High Row good for beginners?
Cable Reverse grip Straight Back Seated High Row 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 Reverse grip Straight Back Seated High Row?
You need Cable to perform Cable Reverse grip Straight Back Seated High Row. 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 Reverse grip Straight Back Seated High Row?
Focus on actively squeezing your shoulder blades together at the peak of the contraction to maximize engagement of the back muscles, not just your biceps. Avoid using momentum or jerking the weight; perform each repetition with a slow, controlled tempo, especially during the eccentric (return) phase, to increase time under tension. Keep your chest lifted and shoulders down and back throughout the movement to prevent slouching and maintain a strong, stable base. Allow your shoulder blades to protract slightly at the top of the movement to get a full stretch in your lats, then retract them fully on the pull for a complete range of motion.
What are common mistakes when doing Cable Reverse grip Straight Back Seated High Row?
Many people round their lower back during the pull or release, which can lead to injury; instead, maintain a neutral spine and engage your core throughout the entire movement. Over-relying on the biceps instead of the lats reduces the effectiveness for back development; focus on initiating the pull with your back muscles and driving your elbows backward. Elevating the shoulders towards the ears reduces lat engagement and can cause neck strain; keep your shoulders depressed and away from your ears.
Related exercises
Cable Single Arm High Row
Back · Cable
Cable Seated Pullover
Back · Cable
Cable Kneeling Leaning Forward One Arm Row
Back · Cable
Cable Wide Neutral Grip PullDown
Back · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Cable Reverse grip Straight Back Seated High Row.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store