Cable Elevated Row

Muscles worked

Setup

1. Place a flat bench in front of a cable machine and set the pulley to chest height when seated.
2. Sit on the bench facing the machine with your feet planted firmly on the floor or braced against the machine's footrests.
3. Grasp the handle with a neutral or overhand grip, sitting tall with your arms fully extended.
4. Engage your core and pull your shoulders down away from your ears to set your starting position.

How to do it

1. Exhale as you pull the handle toward your lower chest, driving your elbows back and squeezing your shoulder blades together.
2. Maintain a stationary, upright torso throughout the movement; avoid leaning back to use momentum.
3. Pause for one second at the peak of the contraction to maximize muscle engagement.
4. Inhale as you slowly extend your arms back to the starting position with a controlled 2-3 second tempo.

Form checklist

• Keep your chest up and spine neutral throughout the entire set.
• Drive the movement with your elbows rather than pulling solely with your hands.
• Avoid shrugging your shoulders upward toward your ears during the pull.
• Ensure your feet remain braced to provide a stable base of support.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to pinch a pencil between your shoulder blades at the end of the row.
• Allow your shoulder blades to protract (spread apart) slightly at the end of the eccentric phase for a deeper stretch in the lats.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and fix strength imbalances.
• Incorporate a 3-second isometric hold at the point of maximum contraction.

Frequently asked

What muscles does the cable elevated row work?

The cable elevated row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, forearms, and obliques as secondary muscles.

What equipment do you need for the cable elevated row?

The cable elevated row uses cable.

Is the cable elevated row good for beginners?

Yes. The cable elevated row is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius