Exercise guide
Cable Reverse-Grip Straight Back Seated High Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This variation targets the lower lats and mid-back while heavily engaging the biceps through a supinated grip and high-to-low pulling angle. It is exceptionally effective for developing back thickness and improving scapular stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in front of a cable machine with the pulley set to a high position (above head height).
- Sit on the bench facing the machine with your feet planted firmly on the floor for stability.
- Grasp the straight bar with a shoulder-width, underhand (reverse) grip.
- Sit tall with a neutral spine and arms fully extended toward the pulley, creating a straight line from the cable to your shoulders.
How to do it
- Exhale as you pull the bar toward your lower chest by driving your elbows down and back in a smooth arc.
- Keep your torso stationary and upright, squeezing your shoulder blades together at the peak of the movement.
- Inhale as you slowly return the bar to the starting position, maintaining constant tension on the lats.
- Follow a controlled tempo, taking 2 seconds to pull and 2-3 seconds to return.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward.
- Ensure your elbows stay tucked close to your ribcage rather than flaring out.
- Maintain a 'straight back' throughout; do not lean back or use momentum to pull the weight.
- Depress your shoulder blades before starting the pull to ensure lat engagement over the traps.
Pro tips
- Focus on pulling 'through the elbows' to minimize bicep dominance and maximize back recruitment.
- Pause for one second at the point of maximum contraction to emphasize the mind-muscle connection in the mid-back.
Make it harder
- Slow down the eccentric (return) phase to 4 seconds to increase time under tension.
- Add a 2-second isometric hold at the chest on every repetition.
Frequently asked
- What muscles does the cable reverse-grip straight back seated high row work?
- The cable reverse-grip straight back seated high row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable reverse-grip straight back seated high row?
- The cable reverse-grip straight back seated high row uses cable.
- Is the cable reverse-grip straight back seated high row good for beginners?
- The cable reverse-grip straight back seated high row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.