Elevated Cable Row

Elevated Cable Row

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

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.
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