Standing Cable High Row

I like using the FreeMotion Dual Cable Cross for the standing cable high row but you can use any cable machine. If the machine you are using only has one pully start point you can attach two long cable handles, the downside to that is you are not pulling separately and might pull more from one side of the body creating imbalance.

Standing Cable High Row

Primary Muscles Used

High Row Muscles Used

Standing Cable High Row Instructions

  • For this exercise set the cable machine at highest position, about shoulder width apart.
  1. Grab both handles with a 45 degree angle grip and take a few steps back away from the machine, pulling the cables out about a foot.
  2. Bend your knees slightly and stand up straight.
  3. Keeping your stomach tight, pull the cables down and back, pulling with your elbows, and squeezing your shoulder blades together and down.  Let your elbows naturally find a path, don't force them up or close to the body.
  4. Pause at the back position.
  5. Return to the start and repeat.
High Cable Row Demonstration

Tim's list of benefits for the Standing Cable High Row

  • By standing you are using a great number of stabilizer muscles.
  • The weight pulling you forward helps better your balance and also strengthen the stabilizers in the lower back.
  • Using the cables allows for your body to move freely.  Not all bodies are created the same, by using the cables your body will be able to move based on your own physiology.  The rigidness of some machines can cause joint discomfort as it was not made for your exact body.
  • The standing cable high row is a great functional exercise helping everyday activities.
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