Cable Close Grip High Row: Ultimate Guide to Building a Strong Upper Back

Cable Close-Grip High Row: Exercise Overview

The cable close-grip high row is a dynamic compound exercise designed to target the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius, with secondary engagement of the biceps and rear deltoids. By using a close-grip attachment on a cable machine and pulling toward the upper chest, this variation emphasizes the mid-to-upper back, promoting strength, muscle definition, and improved posture. This exercise is ideal for building a strong, sculpted back and enhancing pulling strength, making it a valuable addition to back-focused workouts, upper-body sessions, pull routines, or full-body training programs. The cable’s constant tension and close-grip position maximize muscle activation while allowing for controlled movement, suitable for lifters of all levels (Schoenfeld, 2010). 

How to Perform the Cable Close-Grip High Row

1. Set the desired weight on the cable machine’s weight stack and attach a close-grip bar or V-bar to the high pulley. 
2. Sit on the machine or a bench, grasping the bar with a neutral grip (palms facing each other), keeping your knees slightly bent and back straight. 
3. Pull the bar slightly to lift the weight off the stack, sitting upright with your shoulders retracted and chest lifted—this is your starting position. 
4. Pull the bar toward your upper chest or collarbone, driving your elbows back and squeezing your shoulder blades together. 
5. Pause for 1–2 seconds at the top, contracting your upper back muscles for maximum engagement. 
6. Slowly return the bar to the starting position with control, maintaining tension in the back muscles. 
7. Repeat for the desired number of repetitions.

Tips for Optimal Performance

• Maintain a Straight Back: Keep your spine neutral and torso upright to target the upper back effectively and reduce lower-back strain (McGill, 2010). 
• Focus on Back Muscles: Use your back to initiate the pull, avoiding forward lean or momentum to ensure the lats and rhomboids are fully engaged (Schoenfeld, 2016). 
• Squeeze at the Top: Pause and contract your shoulder blades at the top of the movement to maximize intensity and muscle activation. 
• Control the Movement: Perform the pull and return slowly to maintain constant tension and prevent swinging, enhancing effectiveness and safety. 
• Breathe Properly: Exhale as you pull the bar toward your chest and inhale as you return to the starting position to support core stability and muscle oxygenation. 
• Adjust Weight Appropriately: Select a weight that allows controlled form for your target rep range (e.g., 8–12 reps for hypertrophy) to avoid compensatory movements.

Meta TitleCable Close-Grip High Row: Ultimate Guide to Building a Strong Upper Back Meta DescriptionLearn how to perform the cable close-grip high row to sculpt powerful lats and traps. Discover step-by-step instructions, expert tips, and benefits for your back workouts. Tagline“Pull to Power: Build a Defined Upper Back with the Cable Close-Grip High Row!”