Back
The main muscle group listed for this exercise.
Exercise guide
Elevated Cable Rows
Elevated Cable Rows is an intermediate-level back exercise performed with a cable station.
Cable
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
No secondary muscle group is listed for this variation.
Strength
Movement pattern: pull. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Elevated Cable Rows
- Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- Place it on the seat of the cable row machine.
- 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.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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View exerciseSeated One-arm Cable Pulley Rows
Seated One-arm Cable Pulley Rows is an intermediate-level back exercise performed with a cable station. It also involves the arms.
View exerciseUpright Cable Row
Upright Cable Row is an intermediate-level back exercise performed with a cable station. It also involves the shoulders and arms.
View exerciseV-Bar Pulldown
V-Bar Pulldown is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Elevated Cable Rows.
What muscles does Elevated Cable Rows work?
Elevated Cable Rows primarily trains the back.
Is Elevated Cable Rows beginner-friendly?
It is listed as intermediate.
What equipment do I need for Elevated Cable Rows?
This variation uses a cable station.
Track this exercise for free in Logbook.
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