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Elevated Cable Rows

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Middle Back, Traps
Equipment: Cable
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.3

Out of 10

Excellent

Exercise Rating Read Elevated Cable Rows Reviews
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Elevated Cable Rows Guide

Main Muscle: Lats

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

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).



Alternative Exercises For Elevated Cable Rows

V-Bar Pulldown

Muscle Targeted: Lats

8.9

Out of 10

Chin-Up

Muscle Targeted: Lats

8.8

Out of 10

Top 5 Rated Lats Exercises

  1. Pullups
  2. Rocky Pull-Ups/Pulldowns
  3. V-Bar Pulldown
  4. Close-Grip Front Lat Pulldown
  5. Chin-Up

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of people found this review helpful

barns99

Review: Elevated Cable Rows

Exercise Rating
9/10

May 21, 2010 6:45 PM: great for building thickness

barns99 BodyStats
Height:
5 '10" (1.78m)
Weight:
169.8 lbs
Up 6.8 lbs
Bodyfat:
16.0 %
More Body Stats


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salamtofsl

Review: Elevated Cable Rows

Exercise Rating
8/10

Feb 13, 2010 10:43 AM: good exercise video help me alot thanks

salamtofsl BodyStats
Height:
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Weight:
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Bodyfat:
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TommyStarwind

Review: Elevated Cable Rows

Exercise Rating
10/10

Dec 17, 2009 3:40 PM: My favorite back exercise by far. Able to add weight to this easily.

TommyStarwind BodyStats
Height:
6 '1" (1.85m)
Weight:
193 lbs
Up 5.0 lbs
Bodyfat:
15.8 %
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jsump2

Review: Elevated Cable Rows

Exercise Rating
10/10

Dec 3, 2009 7:05 PM: Great exercise and like the video!

jsump2 BodyStats
Height:
6 '5" (1.96m)
Weight:
294 lbs
Down 22.5 lbs
Bodyfat:
23.8 %
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