Cable Elevated Row
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable elevated row is a back-building pull that primarily targets the lats (latissimus dorsi), with strong help from the mid and lower traps, rear delts, teres major and minor, and the elbow flexors. Pulling from a high cable on an elevated seat keeps constant tension on the muscles and trains a slightly downward rowing angle that emphasizes back thickness and scapular control.
Cómo hacer el Cable Elevated Row
- 1Set the cable pulley to about chest or shoulder height and attach a straight or neutral-grip handle.
- 2Sit on an elevated bench or box facing the machine so the cable angles slightly downward to your torso, with your feet flat and braced.
- 3Grip the handle and extend your arms fully, letting your shoulder blades stretch forward to feel the lats lengthen.
- 4Brace your core, set your chest tall, and keep a neutral spine without leaning excessively back.
- 5Pull the handle toward your lower ribs, leading with your elbows and driving them back and down.
- 6Squeeze your shoulder blades together and down at the end of the pull, keeping your wrists straight.
- 7Lower the handle under control back to full extension, letting your scapulae glide forward again.
- 8Complete your reps, then return the weight to the stack with control.
Consejos de técnica
- Initiate each rep by pulling your shoulder blades back and down before your arms bend, so the lats and mid-back do the work rather than the biceps.
- Keep your torso steady and let the cable's constant tension do the loading instead of swinging your bodyweight.
- Pause briefly in the fully contracted position to reinforce the squeeze through your lats and lower traps.
- Use a full range of motion: let your arms reach forward at the front to stretch the lats, then pull all the way to your lower ribs.
Errores comunes
- Rowing with the arms first and shrugging the shoulders up, which turns the lift into a biceps-and-upper-trap pull and takes tension off the lats.
- Heaving the torso backward to move the weight, which uses momentum instead of muscle and strains the lower back.
- Cutting the range short and never fully extending the arms, which removes the lat stretch and limits back development.
- Letting the wrists bend or the elbows flare wide, which wastes force and stresses the wrist and shoulder joints.
Preguntas frecuentes
What muscles does the cable elevated row work?
It primarily works the lats (latissimus dorsi), with the mid and lower traps, rear delts, teres major and minor, infraspinatus, and the brachialis and brachioradialis of the forearm acting as synergists.
What's the difference between the cable elevated row and a standard seated cable row?
The elevated row is performed from a raised seat so the cable angles slightly downward to your torso, shifting emphasis toward the lats and back thickness, while a flat seated row pulls more horizontally into the mid-back.
Is the cable elevated row good for beginners?
Yes. The cable provides smooth, constant tension and a fixed path, making it easier to feel the back muscles and control the movement than free-weight rows. Start light and focus on squeezing the shoulder blades.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–15 reps with controlled tempo works well. Choose a weight you can move without leaning back or jerking the handle.
Where should I feel the cable elevated row?
You should feel it mainly in the lats and the middle of your back between the shoulder blades, with some involvement in the rear delts and forearms. If you only feel your biceps, lead with your elbows and pull the shoulder blades back first.
