Why should I do this exercise instead of a standard seated row?

The alternating high cable row allows for a greater range of motion and challenges your core to stabilize against the unilateral load. It is also excellent for identifying and correcting strength imbalances between your left and right sides.

What is the ideal hand grip for this movement?

A neutral grip with palms facing each other is generally most comfortable for the shoulder joint. However, you can use a pronated grip to shift slightly more emphasis onto the upper back and rear delts.

How high should the cables be set?

The pulleys should be high enough that your arms are angled at roughly 30 to 45 degrees upward when extended. This angle better aligns the resistance with the natural fiber orientation of the lower lats.

Alternating High Cable Row Guide | Build a Stronger Back

Master the alternating high cable row with our expert guide. Learn proper form to target your lats, improve symmetry, and build a stronger upper body.

How to Perform

Set the pulleys on a dual cable machine to a height above your head and attach single D-handles to each side.
Grasp the handles and take a few steps back to create tension, standing with your feet shoulder-width apart and a slight bend in your knees.
Pull one handle down and back toward your hip while keeping the opposite arm fully extended to maintain tension.
Drive your elbow toward your spine and squeeze your shoulder blade at the bottom of the movement.
Slowly return the handle to the starting position under control before initiating the rep with the opposite arm.
Maintain a proud chest and upright torso throughout the entire set to ensure the back muscles do the work.

Common Mistakes

Rotating the torso excessively to pull the weight back
Using momentum or swinging the body to initiate the rep
Shrugging the shoulders toward the ears during the pull
Allowing the weight stack to slam between repetitions

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Rear Deltoids
Biceps
Core

Related Guides

Lats · Back