Back · Cable machine

Cable High Row with Chest Support

The cable high row with chest support is an upper-back variation that isolates the pull while eliminating lower-back fatigue via the incline bench. It targets the rear deltoids, rhomboids, and mid-to-lower traps, serving as a dependable accessory exercise following heavy compound lifts.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Set an incline bench in front of a cable machine with the cable set at upper chest height.
Lie chest-down on the bench and grab the cable handles or bar.
Pull the attachment towards your upper chest, driving your elbows back and up.
Squeeze your upper back and rear delts.
Return to the starting position with control.

Common mistakes

Shrugging the shoulders upward toward the ears, which diverts tension away from the mid-back and overloads the upper traps.
Hyperextending the lower back and pulling the chest off the bench, which defeats the purpose of the support.
Leading the pull with the hands rather than driving the elbows back, resulting in premature forearm fatigue.
Allowing the cable stack to yank the arms forward into lockout, risking joint strain and losing eccentric tension.

Tips

Set the bench angle around 30 to 45 degrees so the pull aligns smoothly toward the upper chest.
Pause for one second at peak contraction to fully engage the rhomboids and rear delts.
Maintain a neutral cervical spine by focusing the gaze forward and slightly down along the bench angle.

Sets and reps

For hypertrophy and mid-back development, perform 3 to 4 sets of 10 to 15 controlled reps. Rest between 60 and 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is this exercise safe for individuals with lower back discomfort?

Yes, the chest pad supports the torso and removes shear stress from the lumbar spine, allowing the back to work without lower-back loading. If any pain occurs, stop immediately and consult a specialist.

Which cable attachment works best for this movement?

Dual single handles or a rope attachment are ideal because they allow your hands to rotate naturally and let your elbows travel farther back.

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