Elevated Cable Row

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Middle Back, Traps
Equipment Cable
Emphasis Compound
Type Pull

Elevated Cable Rows Instructions

  • Select a platform that you can set on the bench of a row machine that will elevate you at some level. You can choose an aerobics platform, dumbbell, cushioned box, etc. (The higher the platform, the more your upper back will be worked).
  • Place the platform on the bench and sit down on it with your feet planted on the other platform and a slight bend to the knees.
  • Reach over to grab the V-Bar handles with palms facing in while maintaining an aligned back.
  • Pull back to lift the weight off the stack until your torso forms a 90-degree angle with your legs. With your chest out and a slight arch to your back, you’ll be in starting position as you hold the V-Bar out in front of you.
  • Begin by pulling the weight towards you while maintaining a fixed torso and keeping your arms close to you. Keep pulling until you’ve fully squeezed your back muscles and held the contraction for a pause.
  • Slowly let the weight come back down without letting it touch the stack.
  • Repeat for desired repetitions.

Elevated Cable Rows Tips

  • Use slow, controlled movements.
  • Inhale as you lower the weight and exhale as you row.
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