Cable Reverse-grip Straight Back Seated High Row – Video Exercise Guide & Tips

Cable Reverse-grip Straight Back Seated High Row - Video Exercise Guide & Tips

Are you looking to strengthen your upper body and improve your back muscles? Look no further than the cable reverse-grip straight back seated high row exercise.

Watch This Exercise Video

In this video exercise guide, we will show you the proper form and technique, as well as provide tips for maximum results.

With the help of this exercise, you'll be well on your way to achieving your fitness goals. So grab a seat and get ready to row your way to a stronger back!

Key Takeaways

  • Proper form and technique are crucial for performing the Cable Reverse-grip Straight Back Seated High Row effectively.
  • The exercise targets muscles in the upper back, biceps, and forearms, leading to improved upper body strength and posture.
  • Variations and modifications can be made to target specific muscles and increase the intensity of the workout.
  • To maximize results, focus on proper technique, fuel the body with the right nutrients, allow for proper rest and recovery, and prioritize quality sleep.

Proper Form and Technique

To perform the Cable Reverse-grip Straight Back Seated High Row with proper form and technique, you should start by sitting upright on the machine. This exercise targets the muscles in your upper back, shoulders, and arms, helping to improve your posture and build strength.

One common mistake to avoid is rounding your back during the movement. Keep your spine straight and engage your core to maintain stability. Additionally, make sure to keep your elbows close to your body and squeeze your shoulder blades together at the end of each rep for maximum benefit.

By using a reverse grip, you can activate your biceps more effectively, adding an extra challenge to the exercise. Another advantage of this variation is that it puts less strain on your wrists compared to a traditional overhand grip.

Incorporating the Cable Reverse-grip Straight Back Seated High Row into your workout routine can help you develop a strong and well-defined upper body while minimizing the risk of injury.

Equipment and Set-up

To properly set up for the Cable Reverse-grip Straight Back Seated High Row exercise, gather the necessary equipment and ensure it's adjusted to your desired settings. This exercise requires a cable machine with a high pulley attachment and a straight bar handle.

Begin by adjusting the seat height so that your feet are flat on the floor and your knees are bent at a 90-degree angle. Sit with your back straight and your chest lifted, creating a stable base for the exercise.

Next, adjust the pulley height so that it's set at a comfortable level for your starting position. The higher the pulley, the more challenging the exercise will be. Attach the straight bar handle to the cable machine, making sure it's secure before beginning the exercise.

The Cable Reverse-grip Straight Back Seated High Row exercise offers several benefits and advantages. It targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids, helping to improve posture and strengthen the back muscles. This exercise also engages the biceps and forearms, providing an additional workout for these muscle groups.

Common mistakes to avoid when setting up for this exercise include not adjusting the seat height properly, which can lead to poor form and potential injury. It's also important to ensure that the cable machine is set at a challenging yet manageable weight for your fitness level.

Muscles Targeted

Engage multiple muscles in your upper body with the Cable Reverse-grip Straight Back Seated High Row exercise. This exercise primarily targets the muscles in your back, including the latissimus dorsi, rhomboids, and trapezius. As you perform the rowing motion, your biceps and forearms also come into play, providing an additional workout for these muscle groups.

The Cable Reverse-grip Straight Back Seated High Row offers several benefits and advantages. Firstly, it helps to improve your overall upper body strength and muscular endurance. By targeting multiple muscles simultaneously, this exercise helps to develop a well-rounded physique. Additionally, it can help to improve your posture by strengthening the muscles that support your spine and shoulders. This can reduce the risk of developing postural issues such as rounded shoulders or forward head posture.

Furthermore, the Cable Reverse-grip Straight Back Seated High Row is a versatile exercise that can be modified to suit your fitness level and goals. By adjusting the weight and resistance, you can increase or decrease the intensity of the exercise. You can also modify the grip width to target different areas of your back. These variations and modifications will be further explored in the next section.

Variations and Modifications

Maximize your workout potential by incorporating variations and modifications into your Cable Reverse-grip Straight Back Seated High Row routine. By adding these variations, you can target different muscles and keep your workouts challenging and exciting.

Here are some benefits and advantages of incorporating variations and modifications into your routine:

  1. Target specific muscle groups: By changing grip positions or using different attachments, you can focus on specific muscles, such as the biceps or trapezius.
  2. Increase intensity: Adjusting the weight or resistance can make the exercise more challenging and help you build strength and muscle mass.
  3. Prevent plateaus: Switching up your routine regularly prevents your muscles from adapting to the same movements, allowing for continued progress.
  4. Avoid overuse injuries: Varying your exercise routine can help prevent overuse injuries by reducing strain on the same muscles and joints.

To make the most of these variations and modifications, it's important to be aware of common mistakes to avoid. These include using improper form, lifting too much weight, and not engaging the target muscles properly. By paying attention to your technique and starting with lighter weights, you can minimize the risk of injury and maximize your results.

Now that you understand the benefits and precautions of incorporating variations and modifications, let's move on to the next section, where we'll provide you with tips for maximum results.

Tips for Maximum Results

To optimize your workout outcomes, focus on incorporating proper technique into your Cable Reverse-grip Straight Back Seated High Row routine. Along with technique, there are two key factors that will contribute to maximum results: nutrition and supplementation, and rest and recovery.

When it comes to nutrition and supplementation, it's important to fuel your body with the right nutrients. Make sure you're consuming enough protein to support muscle growth and repair. Additionally, carbohydrates are essential for energy, and healthy fats aid in hormone production. Consider incorporating supplements such as protein powder or branched-chain amino acids to support your muscle-building goals.

Rest and recovery are often overlooked but are crucial for muscle growth and preventing injury. Allow your body enough time to rest and repair between workouts. Aim for 7-8 hours of quality sleep each night to support muscle recovery and overall health. Additionally, consider incorporating active recovery days into your routine, where you engage in lighter activities like yoga or stretching.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Cable Reverse-Grip Straight Back Seated High Row?

To determine the number of sets and reps for the cable reverse-grip straight back seated high row, you need to consider your fitness level and goals. Generally, it's recommended to perform 3-4 sets of 8-12 reps for muscle growth and strength.

However, beginners may start with fewer sets and reps, such as 2 sets of 6-8 reps, to allow their muscles to adapt. It's important to gradually increase the intensity as you progress.

Can I Perform This Exercise if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to be cautious when performing the Cable Reverse-grip Straight Back Seated High Row. It may be best to avoid this exercise altogether to prevent further injury.

However, there are alternative exercises that can target the same muscle groups without putting strain on your shoulders.

Consult with a healthcare professional or a certified trainer who can provide modifications and recommend exercises that are safe for your condition.

Is It Better to Use a Cable Machine or a Resistance Band for This Exercise?

When deciding between a cable machine and a resistance band for the exercise, consider the pros and cons of each.

The cable machine provides a consistent resistance throughout the movement and allows for easy adjustability.

On the other hand, resistance bands offer portability and versatility, making them great for home workouts.

Ultimately, the choice depends on your preferences and access to equipment. Consider trying both options to see which one works best for you.

Can I Do This Exercise if I Have Lower Back Pain?

If you're dealing with lower back pain, it's important to be cautious when doing exercises that put strain on your back.

Before attempting the seated high row, it's recommended to consult with a healthcare professional. They can provide guidance on modifications or alternative exercises that are more suitable for your condition.

Should I Perform This Exercise at the Beginning or End of My Workout?

To determine whether to perform the cable reverse-grip straight back seated high row at the beginning or end of your workout, consider exercise order and muscle activation.

Compound exercises like rows are typically performed before isolation exercises.

This exercise specifically targets different muscle groups compared to other row variations, such as the upper back, biceps, and rear deltoids.

Incorporating it into your workout routine can help engage and strengthen these areas effectively.


In conclusion, the cable reverse-grip straight back seated high row is an effective exercise for targeting the back muscles. Proper form and technique, along with the appropriate equipment and set-up, are important for maximum results.

Variations and modifications can be made to suit individual needs and goals. By following these tips and consistently incorporating this exercise into your workout routine, you can achieve optimal strength and muscle development in your back.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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