Cable Rope Elevated Seated Row
Description
The cable rope elevated seated row pulls a rope handle to face or upper-chest level during a seated cable row. The elevated pull point shifts emphasis from the lats to the rear delts and rhomboids. The split rope grip allows the elbows to flare out wide for full upper back contraction.
Muscle Group
Equipment Required
Cable Rope Elevated Seated Row Instructions
- Sit at a low cable row station with a rope attachment on the cable.
- Brace your feet on the platform with knees slightly bent.
- Grip the rope with both hands, palms facing each other.
- Sit tall with chest up and arms extended forward.
- Brace your core.
- Pull the rope to your face level by leading with the elbows out wide.
- Pull the rope ends apart at the top.
- Squeeze the upper back hard, then extend the arms forward with control.
Cable Rope Elevated Seated Row Form & Visual
Cable Rope Elevated Seated Row Benefits
- Targets rear delts and upper back
- Rope split allows full contraction
- Strong rhomboid engagement
- Builds posture and shoulder health
- Constant cable tension through the pull
- Useful for upper back specialization
Cable Rope Elevated Seated Row Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle)
- Biceps brachii
Cable Rope Elevated Seated Row Variations & Alternatives
- Face Pull
- Cable Row
- Bent Over Reverse Fly
- Cable High Row
