Cable Seated High Row

Pictorial Instruction

Instructions

Preparation

Sit slightly forward on bench or platform and grasp cable attachment. Slide hips back positioning knees with a slight bend bend. Allow weight on cable to pull torso forward while stretching arms and shoulders upward.

Execution

Pull cable attachment to waist and lean back slightly. Pull shoulders back and push chest forward while arching back. Return until torso, arms, and shoulders pulled forward. Repeat.

Comments

It is optional to bend the lower back forward during the stretch and pull it upright during contraction. If low back is kept still, Erector Spinae acts as synergist muscle.

Muscles

Target: The primary muscle intended for exercise.

• Back, General

Synergists: A muscle that assists another muscle to accomplish a movement.

• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

• Latissimus Dorsi (Back (Middle, Outer), Lats)

• Teres Major (Back (Outer), Lats little helper)

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

• Infraspinatus (Rotatory Cuff, Back)

• Teres Minor (Rotatory Cuff, Back)

• Brachialis (Arm (Side), Lower Biceps)

• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

• Pectoralis Major, Sternal (Chest, Lower Pecs)

• Erector Spinae Lower Back

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

• Triceps, Long Head (Arm (Rear), Triceps)

• Hamstrings Thigh (Rear)

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

• Adductor Magnus Inner Thigh