Elevated Cable Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Elevated Cable Row is a compound pulling exercise that targets the lats as the primary muscle group while also engaging the upper back for additional support and stability. Performed on a cable machine while seated on an elevated platform, this variation increases the angle of pull, emphasizing the mid to upper portion of the back muscles. With a neutral spine and braced core, the movement involves pulling the handle or V-bar attachment toward the torso while keeping the elbows close to the body and the shoulders externally rotated. The controlled eccentric phase and full stretch at the end of each rep enhance muscle activation and range of motion, making it an effective exercise for developing thickness and definition in the back.
How to Perform
Place a sturdy platform or small box on the bench of a cable row machine so that you can sit higher than the cable attachment point. The greater the elevation, the more the upper back muscles are engaged.
Choose either a V-bar or two separate handles for the exercise. Sit firmly with your feet flat on the foot pads, keeping a slight bend in your knees for stability.
Grasp the handles and position your torso upright, perpendicular to the floor. Keep your neck aligned naturally and brace your core to maintain a neutral spine throughout the movement.
Start with your arms extended in front of you, elbows slightly bent, and ensure the weight is lifted off the stack.
Rotate your shoulder blades outward and activate the mid-back muscles as you pull the weight toward your torso, keeping your elbows tucked close to your body.
Allow your arms to rotate subtly as they move naturally with the row, avoiding any outward flaring of the elbows.
Visualize gently squeezing something between your mid and upper back to maximize contraction.
Lower the weight slowly and under control, maintaining tension in your back muscles.
You may hinge your upper body slightly forward at the shoulders at the bottom of the movement to deepen the stretch and further engage the back.
Throughout the exercise, maintain a strong seated posture and controlled breathing to ensure safety and optimal muscle activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The effectiveness of this exercise depends heavily on maintaining correct body alignment. Improper posture reduces engagement of the intended muscles.
Keep your upper body upright and avoid collapsing forward, especially as you become fatigued.
When using individual handles, allow your hands, wrists, and arms to move naturally with the pulling motion.
Refrain from excessively lifting or shrugging your shoulders during the row.
How Not to Perform
Do not round or hunch your back; keep a neutral spine throughout the movement.
Avoid leaning too far back or swinging your torso to pull the weight.
Do not flare your elbows outward; keep them close to your body.
Avoid jerking or using momentum to lift the weight; use controlled movements.
Do not lock out your elbows at the start or end of the row.
Avoid shrugging your shoulders excessively; keep them down and engaged.
Do not let your wrists bend unnaturally; maintain a neutral wrist position.
Avoid holding your breath; keep a steady breathing pattern.
Do not use a weight that is too heavy, which compromises form and reduces muscle activation.
Avoid pulling the handles too wide or letting your arms drift away from the natural row path.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
