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Back · Cable
Cable Reverse Grip Straight Back Seated High Row
Cable Reverse Grip Straight Back Seated High Row is a beginner compound strength exercise that works the lats (back), with the biceps and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Cable Reverse Grip Straight Back Seated High Row
- Sit at the pulldown machine with your feet flat on the floor and knees secured under the pads. Attach a straight bar to the high pulley and grasp the bar with both hands using an underhand grip (palms facing back), hands shoulder-width apart.
- Sit upright with your back straight and arms fully extended above your head.
- Pull the bar down towards your upper chest by bending your elbows and bringing them down and back, keeping your upper arms close to your body.
- Slowly extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid leaning back or using momentum.
- Focus on squeezing your shoulder blades together at the bottom of the movement.
- Exhale as you pull the bar down and inhale as you extend it back up.
Cable Reverse Grip Straight Back Seated High Row alternatives
More lats exercises
Cable Reverse Grip Straight Back Seated High Row FAQ
What muscles does Cable Reverse Grip Straight Back Seated High Row work?
Cable Reverse Grip Straight Back Seated High Row mainly works the lats in the back (Latissimus Dorsi, Teres Major and Rhomboids). The biceps and shoulders work as secondary muscles.
What equipment do you need for Cable Reverse Grip Straight Back Seated High Row?
You need a cable.
How many sets and reps of Cable Reverse Grip Straight Back Seated High Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Reverse Grip Straight Back Seated High Row good for beginners?
Yes. Cable Reverse Grip Straight Back Seated High Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Reverse Grip Straight Back Seated High Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Reverse Grip Straight Back Seated High Row?
Other exercises for the lats include Band Lying Reverse Grip Row, Prone Bench Row Barbell Reverse Grip, Barbell Reverse Grip Bent Over Row and Suspension Trainer With Grips High Row.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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