Cable Seated High Row

Cable Seated High Row Instructions

- V-bar or wide-grip attachment

Positioning

1. Adjust the Machine: Set the appropriate weight on the cable machine.
2. Attach the Grip: Attach a V-bar or wide-grip handle to the high pulley.
3. Sit Down: Sit on the bench facing the machine. Your feet should be flat on the ground and knees slightly bent.
4. Grip the Handle: Reach up and grab the handle with both hands. Your palms should be facing each other (if using a V-bar) or facing away from you (if using a wide grip).
5. Posture: Sit up straight with your back neutral. Your shoulders should be down and back, and your core engaged.

Movement

1. Starting Position: Begin with your arms fully extended above you, holding the handle. Allow your arms to be straight but not locked at the elbows.
2. Pulling Down: Exhale and pull the handle towards your upper chest. Keep your elbows close to your body and squeeze your shoulder blades together as you pull.
3. Pause: Hold the position for a brief moment at the peak of the movement, feeling the contraction of your upper back and shoulders.
4. Return: Inhale and slowly extend your arms back to the starting position, ensuring you control the weight and don’t let it pull you back too quickly.
5. Repetitions: Repeat for the desired number of repetitions, usually 8-15.

Tips

- Maintain good posture throughout the movement to prevent strain.
- Focus on using your back muscles rather than your arms to pull the weight.
- If you feel discomfort in your shoulders or back, stop and reassess your form.