Elevated Cable Rows
How to do the Elevated Cable Rows with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Mid Back, Traps
Cable
How to do the Elevated Cable Rows
- 1
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- 2
Place it on the seat of the cable row machine.
- 3
Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- 4
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 5
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- 6
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- 7
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Elevated Cable Rows set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Elevated Cable Rows: common questions
What muscles does the Elevated Cable Rows work?
The Elevated Cable Rows primarily works the Lats. It also recruits the Mid Back and Traps as supporting muscles.
Is the Elevated Cable Rows suitable for beginners?
The Elevated Cable Rows is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Elevated Cable Rows?
To do the Elevated Cable Rows you'll need a cable machine.
Is the Elevated Cable Rows a compound or isolation exercise?
The Elevated Cable Rows is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Elevated Cable Rows with correct form?
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Follow the full step-by-step above for the complete movement.
Log your Elevated Cable Rows sets, free.
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