Cable Reverse-Grip Straight Back Seated High Row

Setup

1. 01Sit at a row station with the cable set at a high position, or on the floor facing a high pulley.
2. 02Grip a straight bar shoulder width with palms facing up.
3. 03Sit tall with legs braced and arms extended up along the cable line.
4. 04Lock in a straight, vertical back before the first rep.

Execution

1. 01Pull the bar down and in toward the lower ribs.
2. 02Keep the elbows tight to the sides as they drive back.
3. 03Squeeze the shoulder blades down and together at the finish.
4. 04Return the bar along the same diagonal to a full stretch without slumping.

Checkpoints

• -The back stays straight and vertical for the entire set.
• -Wrists stay neutral in the supinated grip, not bent back.
• -Elbows graze the torso rather than flaring wide.
• -Tension stays on the cable at the top stretch.

Common mistakes

• -Leaning back to turn the movement into a swing.
• -Letting the shoulders roll forward at the stretch.
• -Curling the bar with the biceps instead of driving the elbows.
• -Shortening the range to move a heavier stack.