Cable High Row (nakaluhod)

upper backbackcable

Matutunan kung paano gawin ang Cable High Row (nakaluhod) nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Cable High Row (nakaluhod) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable High Row (nakaluhod)

Sundin ang mga hakbang na ito para maisagawa ang Cable High Row (nakaluhod) nang may tamang form:

  1. 1Ikabit ang straight bar sa cable machine sa antas ng dibdib.
  2. 2Lumuhod sa harapan ng cable machine at hawakan ang bar nang overhand grip, magkasinglapad ng balikat ang mga kamay.
  3. 3Umupo sa mga sakong, pinapanatiling tuwid ang likod at naka-engage ang core.
  4. 4Hilahin ang bar patungo sa itaas na tiyan, pisig ang mga shoulder blade.
  5. 5Huminto sandali sa itaas ng galaw, pagkatapos ay dahan-dahang palakasan ang bar pabalik sa simula.
  6. 6Ulitin ang galaw para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Cable High Row (nakaluhod)

Primary

upper back

Secondary

bicepsshoulders

Exercise Details

Equipment
cable
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable High Row (nakaluhod)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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cable low seated row exercise demonstration na nagpapakita ng tamang form

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable High Row (nakaluhod)?

Ang Cable High Row (nakaluhod) ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable High Row (nakaluhod)?

Ang Cable High Row (nakaluhod) ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable High Row (nakaluhod) nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang straight bar sa cable machine sa antas ng dibdib. Lumuhod sa harapan ng cable machine at hawakan ang bar nang overhand grip, magkasinglapad ng balikat ang mga kamay. Umupo sa mga sakong, pinapanatiling tuwid ang likod at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable High Row (nakaluhod)?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Cable High Row (nakaluhod)?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable High Row (nakaluhod) best for?

The Cable High Row (nakaluhod) fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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