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Elevated Cable Rows

A intermediate strength exercise for the lats, done with a cable.

Elevated Cable Rows: starting positionElevated Cable Rows: finishing position
Main muscles
Lats
Also works
Upper back
Equipment
Cable
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Elevated Cable Rows

Questions

What muscles does the Elevated Cable Rows work?

Mainly the lats, with the upper back helping.

Is the Elevated Cable Rows good for beginners?

It's rated intermediate. Beginners can build up to it with Close-Grip Front Lat Pulldown first.

What can I do instead of the Elevated Cable Rows?

Good alternatives that train the lats: Full Range-Of-Motion Lat Pulldown, V-Bar Pulldown, Wide-Grip Pulldown Behind The Neck or Close-Grip Front Lat Pulldown.

How many sets and reps of the Elevated Cable Rows should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).