Cable Elevated Row
Strengthen your back with the Cable Elevated Row! A great exercise for building upper body strength and improving posture.
The Cable Elevated Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: exercise bench or straight bar attachment or cable machine.
Required Equipment
Cable Elevated Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Elevated Row Variations and Alternatives
How to do the Cable Elevated Row
Attach a straight bar or handles to a low pulley cable machine.
Place an elevated bench in front of the cable machine. It should be high enough that your feet reach the ground for stability when seated at the end.
Sit on the bench with your feet flat on the floor and knees slightly bent. Lean forward slightly from your hips, keeping your back straight.
Grasp the bar or handles with a grip slightly wider than shoulder-width apart. Start with your arms fully extended and your shoulders relaxed.
Begin the exercise by retracting your shoulder blades and pulling the bar toward your lower abdomen.
Keep your torso stable and avoid using momentum to pull the weight. Focus on using your back muscles to perform the movement.
Squeeze your shoulder blades together at the end of the motion, holding the contraction for a moment.
Slowly return the bar to the starting position, allowing your arms to extend fully and your shoulder blades to protract.
Repeat the movement for the desired number of repetitions and sets.
Ensure proper form is maintained throughout the exercise to maximize effectiveness and prevent injury. Adjust the weight according to your fitness level.
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Cable Elevated Row FAQs
What muscles does the Cable Elevated Row work?
The Cable Elevated Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Elevated Row?
Exercise bench or straight bar attachment or cable machine.
Is the Cable Elevated Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Elevated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Elevated Row variations and alternatives?
Similar exercises include the Barbell Lying Seal Rack Row, Barbell Incline Row, Barbell Lying Rack Row and Cable Lying Upright Row.
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