Cable Rope Elevated Seated Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable rope elevated seated row is a back-thickness exercise that targets the lats, teres major and minor, infraspinatus, and the mid and lower traps. The elevated rope position and neutral grip emphasize the upper back and rear shoulders, while the brachialis, brachioradialis, and rear delts assist the pull. Use it to build a stronger, fuller upper back with constant cable tension.
Cable Rope Elevated Seated Row: So führst du sie aus
- 1Set a rope handle on a high-to-mid cable pulley positioned slightly above seated shoulder height, and sit facing the machine with your feet braced.
- 2Grab one end of the rope in each hand with a neutral grip, palms facing each other, and sit tall with a slight lean back at the hips.
- 3Extend your arms toward the pulley to load the lats and let your shoulder blades protract under control.
- 4Brace your core and pull the rope toward your upper chest, leading with your elbows and driving them back and slightly down.
- 5Squeeze your shoulder blades together at the end of the pull, separating the rope ends so your hands finish near your collarbones.
- 6Hold the contracted position briefly, keeping your torso upright and still.
- 7Extend your arms back to the start under control, allowing a full stretch in the lats without rounding your lower back.
- 8Complete your reps, then return the weight to the stack with control.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the back muscles do the work instead of the biceps.
- Keep your chest tall and your spine neutral throughout the set to protect your lower back and keep tension on the lats.
- Pull the rope ends apart as you reach the contraction to recruit more of the mid traps and rear delts.
- Control the return slowly and feel the lats stretch at full extension instead of letting the stack snap back.
- Match the rope height to your goal: higher angles bias the upper back and rear delts, lower angles bias the lats.
Häufige Fehler
- Yanking the weight with body momentum, which shifts the load off the back and reduces muscular tension.
- Rounding the lower back at the stretch, which strains the spine and removes tension from the lats.
- Pulling mainly with the arms and shrugging the shoulders up, which turns the row into a biceps-and-trap exercise instead of a back exercise.
- Cutting the range of motion short and not fully extending the arms, which loses the stretch and limits back development.
- Over-leaning back to move heavier weight, which uses the hips for momentum and cheats the rep.
Häufig gestellte Fragen
What muscles does the cable rope elevated seated row work?
It targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts, brachialis, and brachioradialis assisting the pull.
What's the difference between an elevated row and a standard seated row?
The elevated rope angle pulls toward the upper chest, which puts more emphasis on the upper back, rear delts, and mid traps than a standard low seated row that targets the lats more directly.
Is the cable rope elevated seated row good for beginners?
Yes. The cable provides constant, controlled tension and the neutral rope grip is shoulder-friendly, making it a good way for beginners to learn to row with their back rather than their arms.
How many sets and reps should I do?
For back development, 3–4 sets of 8–15 reps with a weight you can control through a full range works well. Use lighter loads if your form breaks down or you start using momentum.
Should I use a neutral grip on the rope?
Yes. Hold one end of the rope in each hand with palms facing each other, and pull the ends slightly apart at the top to better engage the mid traps and rear delts.
