Back
Alternating High Cable Row
A controlled unilateral pull that emphasizes lat engagement and core stability through a high-to-low path.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.