Cable Elevated Row
Perform the Cable Elevated Row to build a strong, sculpted back. This exercise effectively targets your latissimus dorsi, enhancing posture and pulling
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
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Variations of Cable Elevated Row
Description
A strength training exercise targeting the back muscles, where the individual pulls a weighted bar towards their chest while keeping elbows close to the body.
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How to do Cable Elevated Row
- 01Setup
Adjust the cable pulley to a high position, typically above head height. Attach a straight bar or V-bar handle to the cable.
- 02Setup
Stand facing the cable machine, take a few steps back to create initial tension, and assume a stable staggered stance or stand with feet shoulder-width apart.
- 03Setup
Grip the handle with an overhand, shoulder-width grip, keeping your arms fully extended and a slight bend in your knees. Lean back slightly, maintaining a straight back and engaged core.
- 04
Initiate the pull by retracting your shoulder blades, then drive your elbows down and back towards your hips, pulling the handle towards your upper chest or sternum.
- 05
Squeeze your latissimus dorsi forcefully at the peak contraction, ensuring your chest is open and shoulders are pulled down away from your ears.
- 06
Slowly extend your arms back to the starting position with control, allowing your shoulder blades to protract and feeling a stretch in your lats without rounding your upper back.
Tips
- Focus on initiating the pull with your back muscles, specifically the lats, rather than relying on your biceps to move the weight.
- Maintain a stable torso throughout the movement; avoid excessive rocking back and forth to ensure the tension stays on your back muscles.
- Keep your chest up and shoulders pulled away from your ears to maximize lat engagement and prevent upper trapezius dominance.
- Control the eccentric (return) phase of the movement, resisting the weight as it extends your arms to enhance muscle growth and control.
Common mistakes
- Rounding the back during the pull places undue stress on the spine; keep your chest up and maintain a neutral spine throughout the exercise.
- Using momentum to swing the weight reduces muscle activation; focus on a controlled, deliberate pull and release to maximize lat engagement.
- Shrugging the shoulders up towards the ears during the pull over-activates the traps; keep your shoulders depressed and retracted to isolate the lats effectively.
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What muscles does Cable Elevated Row work?
Cable Elevated Row primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Cable Elevated Row good for beginners?
Cable Elevated Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Elevated Row?
You need Cable to perform Cable Elevated Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Elevated Row?
Focus on initiating the pull with your back muscles, specifically the lats, rather than relying on your biceps to move the weight. Maintain a stable torso throughout the movement; avoid excessive rocking back and forth to ensure the tension stays on your back muscles. Keep your chest up and shoulders pulled away from your ears to maximize lat engagement and prevent upper trapezius dominance. Control the eccentric (return) phase of the movement, resisting the weight as it extends your arms to enhance muscle growth and control.
What are common mistakes when doing Cable Elevated Row?
Rounding the back during the pull places undue stress on the spine; keep your chest up and maintain a neutral spine throughout the exercise. Using momentum to swing the weight reduces muscle activation; focus on a controlled, deliberate pull and release to maximize lat engagement. Shrugging the shoulders up towards the ears during the pull over-activates the traps; keep your shoulders depressed and retracted to isolate the lats effectively.
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Free · iPhone only · Available on the App Store