High Cable Row

rear delts, rhomboids, trapsCable Crossover

This standing high cable row targets your rear delts, rhomboids, and upper traps to build upper back strength and improve posture.

How to do it

1Face the high pulley on a cable crossover and grab the handles with an overhand grip.

2Take a step back to create tension on the cable, bending your knees slightly for stability.

3Pull the handles toward your upper chest, flaring your elbows out and squeezing your shoulder blades together.

4Hold the contraction for a second, feeling the work in your upper back.

5Slowly extend your arms forward to return to the starting position.

Common mistakes

Leaning your torso back to use body momentum instead of target muscles.

Shrugging your shoulders toward your ears, creating excess neck tension.

Bending your wrists excessively, overloading your forearms and reducing control.

Breathing

Exhale as you pull the handles toward you, and inhale as you extend your arms.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.