How to High Row

About the High Row

The high row is a great choice for developing the muscles of the back, as well as recruiting the arm flexor muscles. The large latissimus dorsi (often referred to as the "lats") muscle spans much of the upper back and is the primary target of the high row, with other upper back muscles such as the rhomboids and teres major also worked.

The high row can be performed with a variety of cable attachments, allowing the athlete to experiment and slightly alter the stimulus to the muscles.

Not all gyms have a high row cable station, but a similar alternative could be set up using resistance bands anchored slightly above the level of the athletes head when seated.

How to perform


  1. Set the weight stack to the correct weight and attach a double handle
  2. Sit on the seat, with back straight, torso erect, knees slightly bent and grasping the handles


  1. Pull the attachment towards the upper abdomen
  2. Once the handle reaches the abdomen, slowly reverse the movement back to the starting position
  3. Repeat for the desired number of repetitions

Other Back Exercises