Elevated Cable Rows

An intermediate strength exercise for the back, done with a cable machine.

Movement guide

Elevated Cable Rows

Demand · source-assignedMedium (unreviewed)

Equipment requiredA cable machine

Muscle focusBack

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

Similar move, beginner grade.

This move

Elevated Cable Rows demonstrated on the 3D figure

3D demoElevated Cable RowsIntermediate · A cable machine

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back.

Equipment

A cable machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Renegade row demonstrated on the 3D figure

3D demoRenegade rowAdvanced · A kettlebell

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Questions people ask

What muscles does the Elevated Cable Rows work?

Mainly the back.

What equipment do I need for the Elevated Cable Rows?

A cable machine.

Is the Elevated Cable Rows good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Machine row.

What is an easier alternative to the Elevated Cable Rows?

Try the Machine row. It works similar muscles at a lower grade.

How do I make the Elevated Cable Rows harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.