Quick Answer
High Pulley Row is a beginner strength exercise that targets your lats and middle back. It uses a cable. Attach rope/bar to high pulley.
Video Tutorial
How to Perform the High Pulley Row
- 1
Attach rope/bar to high pulley.
- 2
Kneel facing machine, grasp handle(s).
- 3
Arms extended forward/up.
- 4
Keep back straight, core engaged.
- 5
Pull handle(s) towards upper chest.
- 6
Drive elbows down/back, retract shoulder blades.
- 7
Squeeze back.
- 8
Slowly return to start.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the High Pulley Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the High Pulley Row work?
The High Pulley Row primarily works your lats and middle back. Secondary muscles include the biceps, shoulders and upper back.
What equipment do I need for the High Pulley Row?
The High Pulley Row needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the High Pulley Row suitable for beginners?
Yes. The High Pulley Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of High Pulley Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the High Pulley Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.