Cable Elevated Row

Cable Elevated Row


This exercise involves using a cable machine to perform a rowing motion while standing with arms elevated. It primarily targets the upper back muscles and can also engage the biceps and shoulders.

Muscle Group

Equipment Required

Cable Elevated Row Instructions

  1. Attach a cable to a high pulley and select the desired weight.
  2. Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
  3. Grasp the cable handle with both hands, palms facing each other, and extend your arms in front of you.
  4. Keeping your back straight and your core engaged, pull the cable towards your chest by retracting your shoulder blades.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  6. Slowly lower the cable back to the starting position, keeping your arms extended in front of you.
  7. Repeat for the desired number of repetitions.

Cable Elevated Row Form & Visual

Cable Elevated Row

Cable Elevated Row Benefits

  • Targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids
  • Improves posture and helps prevent rounded shoulders
  • Increases upper body strength and muscle definition
  • Can be easily modified to target different areas of the back by adjusting the height of the cable
  • Provides a low-impact exercise option for those with joint pain or injuries

Cable Elevated Row Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Biceps
  • Forearms

Cable Elevated Row Variations & Alternatives

  • Single Arm Cable Elevated Row
  • Wide Grip Cable Elevated Row
  • Narrow Grip Cable Elevated Row
  • Reverse Grip Cable Elevated Row
  • Seated Cable Elevated Row
  • Standing Cable Elevated Row
  • Resistance Band Elevated Row
  • Dumbbell Elevated Row
  • Barbell Elevated Row