Cable Elevated Row
Description
The cable elevated row pulls from a cable set at a high angle, rowing downward toward your body. The high cable angle shifts emphasis toward the rear delts and upper traps compared to horizontal rows. It can be performed standing or seated.
Equipment Required
Cable Elevated Row Instructions
- Set a cable pulley to a high position. Attach a V-bar or rope handle.
- Sit or stand facing the cable. Grip the handle.
- Start with arms extended toward the high cable.
- Row the handle down and toward your upper chest by driving your elbows back and down.
- Squeeze your upper back and rear delts at the end of the row.
- Slowly extend back to the start.
- Maintain upright posture throughout.
- Aim for 10 to 12 reps per set.
Cable Elevated Row Form & Visual
Cable Elevated Row Benefits
- Shifts emphasis to rear delts and upper traps
- Different angle than horizontal rows
- Constant cable tension
- Easy to load progressively
- Builds upper back thickness
- Useful for shoulder balance
Cable Elevated Row Muscles Worked
- Posterior deltoid
- Trapezius (upper and middle)
- Rhomboids
- Latissimus dorsi
- Biceps brachii
Cable Elevated Row Variations & Alternatives
- Face Pull
- Cable Seated Row (horizontal)
- Cable Upper Row
- Cable Rear Delt Fly
- High Cable Row with Rope
