High Row (Cable)
Also called Cable High Row
How to do it
Sit or stand facing paired high pulleys with both arms extended upward and forward. Pull the handles down and back toward the upper ribs by driving the elbows beside the torso and retracting the shoulder blades, pause, then return slowly to the high stretched position without shrugging or rocking.
Setup
Set two pulleys above shoulder height and hold one handle in each hand with matched cable lengths. Brace the feet or thighs, use neutral wrists, keep the chest tall, shoulders down, and torso fixed.
Where you should feel it
Through the lats and rhomboids as the elbows travel down and back, with the biceps, rear delts, and traps assisting while the core and forearms stabilize the pull. Avoid turning it into a level row.
When to use it
Use for bilateral back hypertrophy with a high-to-low row angle that bridges vertical pulls and level rows. Controlled sets of 8-15 reps work well.