Elevated Cable Rows
How to do the 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.
How to program the Elevated Cable Rows
Sets and reps
As a compound movement, the Elevated Cable Rows responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Elevated Cable Rows is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Elevated Cable Rows work?
The Elevated Cable Rows primarily targets the Lats. It also recruits the Middle Back, Traps as supporting muscles.
What equipment do I need for the Elevated Cable Rows?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Elevated Cable Rows should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
