Shoulders · Rear delts
Seated Rope High Row
The Seated Rope High Row mainly trains your rear delts and upper back. Also working: biceps.
One cable
Triceps rope
Stable
How to do it
- Sit on the floor, feet against the base of the machine, sit tall
- Pull the rope to your neck, elbows high and wide
- Pull the rope ends apart at the end
- Extend slowly, shoulders stay down
Coach’s tip
The face pull for more weight: seated with your feet braced, the rope can’t pull you forward. Keep your elbows above your hands: otherwise it turns into a regular row.
Setup
Pulley
Pulley at about chest height when seated
Grip
Rope, overhand grip, thumbs toward you
Load
One cable
You need
Triceps rope
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (rear delts). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Seated Rope High Row work?
Mainly the rear delts and upper back. The biceps help.
How do I set up the cable machine for the Seated Rope High Row?
Pulley: Pulley at about chest height when seated. Grip: Rope, overhand grip, thumbs toward you. You also need: Triceps rope.
What can I do instead of the Seated Rope High Row?
For the same movement: Face Pull, Cross-Cable Reverse Fly and Face Pull with Two Handles. In DCFT you swap with one tap.
DCFT
The Seated Rope High Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.