Elevated Cable Row
Elevated Cable Rows Instruction
- Position a box or small platform you on the bench of a cable row machine.
- You want to be seated in an elevated position above the attachment point..
- The higher the platform, the more your upper back stimulus.
- You can use a V-Bar or 2 free handles.
- Sit on it with your feet planted on the foot pad with a slight knee bend.
- Grab the attachment and assume a strong, lifting position. Your torso is perpendicular to the floor.
- Neck is in a neutral position.
- Core is braced with a neutral spine.
- Knees are slightly bent.
- The weight is off the stack and your arms are fully extended with a slight bend in your elbow.
- Externally rotate your shoulder blades/scaps and engage your mid back to pull the weight up towards you while maintaining a strong, seated position.
- Regardless of what attachment you are using, keep your arms relatively close to your body.
- Elbows are not flaring.
- Arms are subtly rotating naturally.
- Imagine you are squeezing a quarter between your mid and upper back.
- Control the eccentric and lower the weight to the starting position.
- You can let your upper body hinge and shoulder roll forward slightly to get a greater stretch in the back.
- Maximizing this exercise is all about body position. If your posture is faulty, you will not activate the proper musculature.
- For ex., not allowing your upper body to cave inward as you fatigue.
- If using free handles, let your hands, wrists, and arms naturally rotate as you pull.
- Avoid overly shrugging your shoulders.