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.
How to Do Cable Elevated Row
- 1Setup
Adjust the cable pulley to a high position, typically above head height. Attach a straight bar or V-bar handle to the cable.
- 2Setup
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.
- 3Setup
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.
- 4
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.
- 5
Squeeze your latissimus dorsi forcefully at the peak contraction, ensuring your chest is open and shoulders are pulled down away from your ears.
- 6
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.
Variations
Cable seated row
Strengthen your entire back with the cable seated row. This effective exercise targets your lats, rhomboids, and traps for a powerful, defined back.
Cable Rope Elevated Seated Row
Build a strong, sculpted back with the Cable Rope Elevated Seated Row. This exercise effectively targets your lats, rhomboids, and traps, improving
Cable Low Seated Row
Master the cable low seated row to build a strong, sculpted back. This compound pulling exercise targets your lats, traps, and rhomboids for improved
Cable Upper Row
Build a strong, sculpted upper back and improve posture with the Cable Upper Row. This compound exercise targets your lats, rhomboids, and traps
Related Exercises
Cable Rope Extension Incline Bench Row
Strengthen your back with the Cable Rope Extension Incline Bench Row. This effective pull variation targets your lats, traps, and rhomboids for a
Cable Palm Rotational Row
Perform the Cable Palm Rotational Row to strengthen your back, shoulders, and arms.
Cable One Arm Bent over Row
Build a strong, sculpted back with the Cable One-Arm Bent-Over Row. This exercise targets your lats for thickness and improves core stability.
Cable Incline Bench Row
Build a stronger, thicker upper back with the Cable Incline Bench Row. This exercise targets your lats, rhomboids, and rear delts, enhancing posture and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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