10 Best Cable Reverse-grip Seated High Row Alternatives for Gym & Home

The Cable Reverse-grip Straight Back Seated High Row is done seated with a cable machine. Ranked closest by our scoring: the Cable Seated Wide-grip Row, the Cable Seated One Arm Alternate Row and the Lever Reverse Grip Vertical Row. Seven harder versions, among them the Cable Straight Back Seated Row and the Cable Rope Elevated Seated Row, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Reverse-grip Straight Back Seated High Row

Cable Reverse-grip Straight Back Seated High RowPlay demonstration
Primary muscle
Upper Back
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Cable Reverse-grip Straight Back Seated High Row
  1. Sit on the seat facing the cable machine with your feet flat on the floor.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Keep your back straight and lean slightly forward from your hips.
  4. Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Cable Reverse-grip Straight Back Seated High Row Alternatives

10 substitutes, ranked by how closely each one matches the Cable Reverse-grip Straight Back Seated High Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Seated Wide-grip RowPlay demonstration

    1. Cable Seated Wide-grip Row

    96% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the handle with a wide overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the contraction.
    6. Slowly release the handle back to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  2. Cable Straight Back Seated RowPlay demonstration

    Progression

    2. Cable Straight Back Seated Row

    96% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the upper back.

    How to perform this exercise
    1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable handles with an overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward from the hips.
    4. Pull the cable handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  3. Cable Rope Elevated Seated RowPlay demonstration

    Progression

    3. Cable Rope Elevated Seated Row

    91% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the elevated seat facing the cable machine.
    2. Grab the cable rope handles with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
    4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the fully contracted position.
    6. Slowly release the tension and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  4. Cable Rope Crossover Seated RowPlay demonstration

    Progression

    4. Cable Rope Crossover Seated Row

    90% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Pull the cable ropes towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  5. Cable Rope Seated RowPlay demonstration

    Progression

    5. Cable Rope Seated Row

    90% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
    4. Pull the cable ropes towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  6. Cable Seated One Arm Alternate RowPlay demonstration

    6. Cable Seated One Arm Alternate Row

    88% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

    Pick this when you want to work the upper back one side at a time.

    How to perform this exercise
    1. Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
    2. Grasp the handle with one hand and keep your arm fully extended in front of you.
    3. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
    4. Pause for a moment at the top of the movement, squeezing your back muscles.
    5. Slowly release the handle back to the starting position.
    6. Repeat with the other arm.
    7. Alternate between arms for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  7. Lever Reverse Grip Vertical RowPlay demonstration

    7. Lever Reverse Grip Vertical Row

    85% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

    A good swap when you have a lever machine to work with, and it still works the upper back.

    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an underhand grip, palms facing up.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Equipment: a machine, not a cable
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  8. Cable Decline Seated Wide-grip RowPlay demonstration

    Progression

    8. Cable Decline Seated Wide-grip Row

    81% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
    2. Grasp the cable attachment with a wide overhand grip, palms facing down.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Pull the cable towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  9. Cable Floor Seated Wide-grip RowPlay demonstration

    Progression

    9. Cable Floor Seated Wide-grip Row

    81% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended and your back straight.
    2. Attach a cable handle to a low pulley and position the cable machine behind you.
    3. Grasp the handle with a wide overhand grip, palms facing down.
    4. Lean back slightly, keeping your back straight and your chest lifted.
    5. Pull the handle towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row
  10. Cable Low Seated RowPlay demonstration

    Progression

    10. Cable Low Seated Row

    81% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the handles with an overhand grip, palms facing down.
    3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
    4. Pull the handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: seated row, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Primary muscle: lats, not upper back
    • Equipment: a cable, the same as the Cable Reverse-grip Straight Back Seated High Row
    • Body position: seated, the same as the Cable Reverse-grip Straight Back Seated High Row

Why You Might Need a Cable Reverse-grip Straight Back Seated High Row Alternative

You may substitute the seated high row when cable access is limited, you feel shoulder or biceps tendon irritation, or you need a variation to overload different fibers. Alternatives allow similar scapular retraction and elbow-driven pulling while changing loading angle and range of motion. For shoulder-sensitive athletes, choose chest-supported rows to remove lumbar load; cue a neutral thoracic spine and squeeze shoulder blades to maximize rhomboid activation. To emphasize lower lat contribution pick a bent-over row and hinge from the hips while keeping elbows tight to the body.

Cable Reverse-grip Straight Back Seated High Row FAQ

What muscles does Cable Reverse-grip Straight Back Seated High Row work?

It primarily targets the upper back, middle trapezius, rhomboids, and posterior deltoids, with secondary loading of the lats and biceps. The reverse grip shifts emphasis slightly to lower biceps involvement while the elbow-high path stresses scapular retraction and thoracic extension.

Can I build muscle without doing Cable Reverse-grip Straight Back Seated High Row?

Yes. You can achieve hypertrophy with other compound horizontal and vertical pulls by applying progressive overload and strict technique. Prioritize loading through the elbow, full scapular retraction, and controlled eccentrics to stimulate the same upper-back muscle groups.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology