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Elevated Cable Rows

The Elevated Cable Rows primarily targets your Lats, with support from Middle Back, Traps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Compound · Pull

Primary muscles: Lats Secondary muscles: Middle Back, Traps

How to perform Elevated Cable Rows

  1. Step 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. Step 2. Place it on the seat of the cable row machine.
  3. Step 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. Step 4. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  5. Step 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. Step 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. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

What primary muscles are targeted during elevated cable rows?

This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius. The elevated position allows for a greater stretch and a unique line of pull compared to standard seated rows.

How should I position my body for optimal form?

Sit on an elevated platform or bench so the cable pulley is slightly below chest height. Maintain a neutral spine and pull the handle toward your lower ribs while keeping your elbows tucked.

What is a common mistake to avoid during this movement?

Avoid using excessive momentum or leaning back significantly to pull the weight. Focus on driving the elbows back and squeezing the shoulder blades together without shrugging toward the ears.

How can a beginner progress with this exercise?

Beginners should start with a light weight and a neutral grip attachment to master the mind-muscle connection. Focus on a controlled eccentric phase before increasing the load or changing grip widths.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with a focus on a full range of motion. This exercise is best utilized as a secondary movement after heavy compound lifts like deadlifts or pull-ups.

Sample sets & reps for Elevated Cable Rows

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lats exercises

  • Band Assisted Pull-Up — band
  • Bent-Arm Barbell Pullover — barbell
  • Catch and Overhead Throw — ball
  • Chair Lower Back Stretch — stretch
  • Chin-Up — bodyweight

See all Lats exercises →

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