Cable One Arm Straight Back Seated High Row
The Cable One Arm Straight Back Seated High Row primarily works the Erector Spinae, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), External Obliques, Quadratus Lumborum, Rectus Abdominis, Triceps (Long Head). It is a cable compound exercise at intermediate difficulty.
The Cable One Arm Straight Back Seated High Row is a intermediate compound exercise performed with cable, following a horizontal pull movement pattern. It primarily targets the Erector Spinae, with secondary engagement of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a unilateral pulling movement, allowing each side to be trained independently.
A cable compound pull exercise targeting the Erector Spinae.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Erector Spinae |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Erector Spinae is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), External Obliques, Quadratus Lumborum, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on seat or bench.
- Bend forward and grasp cable stirrup with one hand.
- Position torso upright allowing shoulder to be pulled forward under weight on cable.
Execution
- Pull cable attachment to side of torso while pulling shoulder back, arching spine, and pushing chest forward.
- Return until arm is extended and shoulder is pulled forward.
- Repeat.
- Continue with opposite arm.
Comments
- If two high pulleys are available, consider using opposite pulley as arm exercised.
- If pulley is far away enough, it is optional to bend lower back forward during stretch and pull it upright during contraction.
- SeeCable One Arm Seated High Row.
- Quadratus Lumborum and Obliques are involved in spinal rotation if waist rotates.
- HamstringsandGluteus Maximusbecome stabilizers, if seated on bench with feet propped forward with no upper leg support.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae) and can be substituted based on your equipment or variation preferences.
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