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How to Do High Cable Row (Upper Back Focus) — Form, Muscles & Tips

Learn how to do the High Cable Row (Upper Back Focus): step-by-step form, muscles worked, cable setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set a cable pulley slightly above head height and attach a rope or straight bar.
  2. Stand facing the machine and grip the attachment with both hands, arms extended.
  3. Pull the attachment toward your face with elbows flaring out wide.
  4. Pull until your hands are beside your ears and elbows are at shoulder height.
  5. Squeeze your upper back and retract your shoulder blades at the top.
  6. Slowly extend back to the starting position.
  7. Repeat for the desired number of repetitions.