Elevated cable row: How to Do It, Muscles Worked

Step by step

Sit tall on the platform, feet braced, arms reaching forward.
Pull the handle to your belly, elbows past your ribs.
Squeeze your shoulder blades, then extend your arms slowly.

What you should feel

A deep stretch and squeeze in your lats and mid back; your lower back should not round or ache.

Common mistake

Leaning far back to swing the weight; stay tall and move only your arms and shoulder blades.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats Upper back

Helps

Rear shoulders Biceps

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

One-arm dumbbell rowLats, Upper back

Questions

What muscles does the elevated cable row work?

Elevated cable row mainly works your lats and upper back. It also helps your rear shoulders and biceps.

Can I do the elevated cable row at home?

Not easily, it needs this: cables. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.

How many sets and reps of the elevated cable row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Elevated cable row