Cable Alternating High Row

oec:cable-alternating-high-row

A standing cable exercise where you alternately row a high pulley downward and back toward your torso.

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Also called: Alternating High Cable Row, Standing Alternating Cable High Row, High Cable Alternating Row

How to do it

Set a cable pulley to a high position above head height and attach a single D-handle.
Grip the handle with one hand and take a step back from the cable stack into a stable, staggered stance.
Extend your working arm upward along the line of the cable, bracing your core and keeping your chest tall.

Drive your elbow down and back toward your hip, retracting your shoulder blade as you pull the handle to your lower ribcage.
Pause momentarily at peak contraction while resisting excessive torso twist.
Control the weight back to the fully extended starting position under tension.
Switch hands and shift your stance to repeat the movement on the opposite side.

Exhale as you pull the cable toward your torso and inhale as you return the arm to full extension.

Excessive torso rotation and momentum to move the load.: Brace your core and keep your shoulders relatively square, using the back muscles to pull rather than swinging your torso.
Shrugging the shoulder toward the ear during the pull.: Depress your shoulder blade and lead the movement by driving the elbow downward.

Maintain a solid staggered stance to avoid being pulled off balance by the cable.

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