Back · Cable
Cable High Row
How to do the cable high row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a cable pulley above head height and attach a handle or bar. Sit or kneel facing the stack and pull the handle down and back toward your upper ribs, driving your elbows down and back, then return with control.
- 1Upper back and lats driving the pull
- 2Elbows tracking down and back, not flaring out
- 3A controlled stretch as the cable returns
Common mistakes
- Shrugging or rocking your torso for momentum
- Cutting the pull short of your ribs
- Letting the stack yank your arms straight too fast
Muscles worked
The cable high row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable high row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.