Cable Elevated Row
Cable Elevated Row Exercise Description
The cable elevated row is a horizontal pulling pattern performed with the pulley set above shoulder height so you pull slightly downward toward the upper ribs or chest. It trains the back with emphasis on the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids; the biceps and forearms assist the pull. The elevated line of pull encourages scapular depression and retraction—key for strong, stable shoulders. Keep a neutral spine and braced torso so movement occurs at the shoulder blades and shoulders, not through spinal extension. Use a handle that allows a comfortable shoulder-width grip (straight bar, neutral‑grip bar, or rope) and maintain smooth, controlled motion with the shoulders staying down and back, avoiding shrugging. Finish each pull with the shoulder blades drawn together and down, elbows tracking slightly out from the torso without flaring excessively.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Elevated Row Exercise
‘- Set the cable to a high pulley above shoulder height; attach a shoulder‑width handle (bar, neutral‑grip, or rope).
– Stand tall or sit with a slight hip hinge, feet grounded, ribs stacked over pelvis, and spine neutral.
– Start with arms extended toward the pulley and shoulder blades gently protracted (reached), grip firm and wrists straight.
– Initiate by depressing and retracting the scapulae; then pull the elbows down and back at roughly 30–60° from the torso.
– Guide the handle toward the upper ribs/low chest, keeping shoulders away from ears and neck relaxed.
– Pause briefly with the shoulder blades together and down; elbows finish near the sides without flaring behind the body excessively.
– Return under control, allowing the shoulder blades to protract forward without losing trunk position.
– Keep head neutral (chin tucked slightly), core braced, and avoid arching the low back or using momentum.
– Select a handle and range of motion that allow full scapular movement without discomfort.
Cable Elevated Row Tips
‘- Set the cable above shoulder height so you pull slightly downward toward your upper ribs or low chest.
– Use a handle that allows a comfortable shoulder-width grip (straight bar, neutral‑grip bar, or rope).
– Stand tall or sit with a slight hip hinge, feet grounded, ribs stacked over pelvis, and spine neutral.
– Begin with arms extended toward the pulley, shoulder blades gently protracted, grip firm, and wrists straight.
– Initiate each rep by depressing and retracting your shoulder blades before pulling with the arms.
– Pull your elbows down and back at roughly 30–60° from your torso, guiding the handle toward your upper ribs/low chest.
– Keep your shoulders away from your ears and neck relaxed, maintaining shoulders down and back to avoid shrugging.
– Pause briefly with your shoulder blades together and down, elbows near your sides without flaring behind your body excessively.
– Return under control, letting the shoulder blades protract forward without losing your trunk position or using momentum.
– Keep your head neutral with a slight chin tuck and core braced to avoid arching your low back.
Cable Elevated Row Beginner Introduction
The cable elevated row is a cable-machine pulling exercise where the weight travels from a high pulley down toward the upper torso. Because the line of pull angles slightly downward, it targets the back muscles—especially the lats, traps, upper back, and rear shoulders—while the arms and forearms assist. This setup places strong emphasis on drawing the shoulder blades down and together, which supports shoulder strength and stability and reinforces a solid, supported upper body position.
The movement is typically done standing or seated with a slight lean at the hips and a steady, aligned spine. The handle is held at roughly shoulder-distance between the hands, whether using a straight bar, neutral bar, or rope, so the arms can pull comfortably down and back. Throughout the motion, the trunk stays steady while the action happens mostly at the shoulders and shoulder blades, with a smooth reach forward and a firm squeeze at the end of the pull. The overall theme is controlled, deliberate motion through a range that allows the shoulder blades to glide freely without strain.