Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
BeginnerCompoundCable
Cable High Row (Kneeling)
Upper Back · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Attach a straight bar to a cable machine at chest height.
- 2
Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
- 3
Sit back on your heels, keeping your back straight and your core engaged.
- 4
Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
- 5
Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12
Barbell
Barbell Reverse Grip Bent Over Row
Upper Back · Back
Advanced12
Alternatives
Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12