Elevated Cable Rows
Elevated Cable Rows is a intermediate-level compound in the strength category that primarily works the lats. It also recruits the mid back and traps. It is performed with cable.
How to do it
- 1Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- 2Place it on the seat of the cable row machine.
- 3Sit 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.
- 4Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 5With 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.
- 6Keeping 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.
- 7Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.