Cable Reverse-grip Straight Back Seated High Row

upper backbackcable

Matutunan kung paano gawin ang Cable Reverse-grip Straight Back Seated High Row 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, Forearms.

Cable Reverse-grip Straight Back Seated High Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Reverse-grip Straight Back Seated High Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Reverse-grip Straight Back Seated High Row nang may tamang form:

  1. 1Umupo sa upuan na nakaharap sa cable machine, flat ang mga paa sa sahig.
  2. 2Hawakan ang cable attachment gamit ang underhand grip, mga palad nakaharap pataas, at lapad ng balikat ang pagitan ng mga kamay.
  3. 3Panatilihing tuwid ang likod at bahagyang yumuko sa harap mula sa mga balakang.
  4. 4Hilahin ang cable patungo sa torso sa pamamagitan ng pag-retract ng mga shoulder blade at pagpiga ng mga kalamnan ng likod.
  5. 5Sandali lang na tigilan sa pinakamataas na kontraksiyon, pagkatapos ay dahan-dahang pakawalan ang cable pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Cable Reverse-grip Straight Back Seated High Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Main

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 Reverse-grip Straight Back Seated High Row?

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.

Mga Kaugnay na Exercises

cable rope crossover seated row exercise demonstration na nagpapakita ng tamang form

cable rope crossover seated row

upper backcable
cable rope elevated seated row exercise demonstration na nagpapakita ng tamang form

cable rope elevated seated row

upper backcable
cable one arm straight back high row (nakaluhod) exercise demonstration na nagpapakita ng tamang form

cable one arm straight back high row (nakaluhod)

upper backcable
cable palm rotational row exercise demonstration na nagpapakita ng tamang form

cable palm rotational row

upper backcable
cable low seated row exercise demonstration na nagpapakita ng tamang form

cable low seated row

upper backcable
cable floor seated wide-grip row exercise demonstration na nagpapakita ng tamang form

cable floor seated wide-grip row

upper backcable

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Reverse-grip Straight Back Seated High Row?

Ang Cable Reverse-grip Straight Back Seated High Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Reverse-grip Straight Back Seated High Row?

Ang Cable Reverse-grip Straight Back Seated High Row 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 Reverse-grip Straight Back Seated High Row nang may tamang form?

Simulan sa pamamagitan ng Umupo sa upuan na nakaharap sa cable machine, flat ang mga paa sa sahig. Hawakan ang cable attachment gamit ang underhand grip, mga palad nakaharap pataas, at lapad ng balikat ang pagitan ng mga kamay. Panatilihing tuwid ang likod at bahagyang yumuko sa harap mula sa mga balakang. 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 Reverse-grip Straight Back Seated High Row?

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 Reverse-grip Straight Back Seated High Row?

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 Reverse-grip Straight Back Seated High Row best for?

The Cable Reverse-grip Straight Back Seated High Row 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.

I-track ang Cable Reverse-grip Straight Back Seated High Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS