Back · Cable
Cable High Row with Chest Support
How to do the cable high row with chest support, 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 an incline bench in front of a dual cable column and lie chest-down against the pad with the high pulleys set above shoulder height. Grip a handle in each hand and row down and back toward your upper ribs, squeezing your upper back. Pause, then return under control.
- 1Upper back and rear delts engaging as you pull from the high handles
- 2Elbows driving down and back with a strong squeeze at the top
- 3Chest staying pinned to the pad the whole time
Common mistakes
- Shrugging or letting your shoulders roll forward
- Lifting your chest off the pad or yanking with momentum
- Flaring your elbows up toward your ears
Muscles worked
The cable high row with chest support mainly works the lats and mid traps, with the biceps, rear delts, forearms, and lower traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the cable high row with chest support 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.