Elevated Cable Rows
The Elevated Cable Rows is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The middle back and traps assist as stabilizers throughout the range of motion.
How to Elevated Cable Rows
- 1
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- 2
Place it on the seat of the cable row machine.
- 3
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.
- 4
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 5
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.
- 6
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.
- 7
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Elevated Cable Rows work?
The Elevated Cable Rows primarily works the Lats. Secondary muscles include the Middle Back, Traps, which assist during the movement.
Is the Elevated Cable Rows good for beginners?
The Elevated Cable Rows is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Elevated Cable Rows?
You need cable to perform the Elevated Cable Rows. Most commercial gyms will have this available.
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