Elevated Cable Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
Starting position
End position
How to Do Elevated Cable Rows
- Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- Place it on the seat of the cable row machine.
- 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.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Elevated Cable Rows
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Seated One-arm Cable Pulley Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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2
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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3
Seated Cable Rows
A beginner compound strength exercise that works the upper back, using a cable machine.
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4
Straight Bar Bench Mid Rows
A beginner compound strength exercise that works the upper back, using a barbell.
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5
Kipping Muscle Up
An intermediate compound strength exercise that works the upper back.
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6
Muscle Up
An intermediate compound strength exercise that works the upper back.
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7
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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8
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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9
Bent-Arm Barbell Pullover
An intermediate compound strength exercise that works the upper back, using a barbell.
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10
Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
Frequently Asked Questions
What muscles do elevated cable rows work?
Elevated Cable Rows primarily works the upper back. The traps assist as secondary muscles.
What equipment do I need for elevated cable rows?
Elevated Cable Rows uses cable machine.
Elevated Cable Rows: is it suitable for beginners?
Elevated Cable Rows is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of elevated cable rows?
Seated One-arm Cable Pulley Rows, Reverse Grip Bent-Over Rows, Seated Cable Rows train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my elevated cable rows reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; elevated cable rows can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Elevated Cable Rows with AI
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