Cable Elevated Row
The Cable Elevated Row is a compound exercise that targets the muscles of the upper back, including the rhomboids, rear deltoids, and latissimus dorsi. This exercise is performed using a cable machine and is a great option for those looking to improve their posture and strengthen their back muscles. To perform the Cable Elevated Row, you will need access to a cable machine with an adjustable pulley. Start by setting the pulley at around chest height. Attach a straight bar to the pulley and stand facing the machine. Take a step back, holding the bar with an overhand grip, hands shoulder-width apart. Begin the exercise by standing tall, with your chest up and shoulders back. Keep your core engaged throughout the movement. Take a slight step back to create tension on the cable. Your arms should be fully extended in front of you, and your body should be at a slight angle, leaning forward from the hips. Now, initiate the movement by pulling the bar towards your body, retracting your shoulder blades as you do so. Focus on squeezing your upper back muscles at the top of the movement. Your elbows should be close to your sides as you pull the bar towards your body. Slowly return to the starting position, allowing your arms to fully extend and maintaining control throughout the movement. Avoid using momentum or jerking motions, as this can lead to injury. Repeat for the desired number of repetitions. The Cable Elevated Row offers several benefits, including improved posture, increased upper back strength, and enhanced shoulder stability. Incorporate this exercise into your back workout routine to help build a strong and resilient upper body.
- Stand facing the cable machine with your feet hip-width apart and knees slightly bent.
- Grab the handles or the rope attachment with an overhand grip.
- Extend your arms fully in front of you, and keep your back straight.
- Pull the handles or rope attachment toward your torso, squeezing your shoulder blades together as you do so.
- Continue pulling until your hands reach your ribcage.
- Squeeze your back muscles for a moment, then slowly release the handles or rope attachment to return to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Maintain a neutral spine throughout the exercise to prevent injury.
- Engage your core by drawing your belly button towards your spine.
- Keep your shoulder blades retracted and squeezed together throughout the movement.
- Focus on pulling with your back muscles rather than relying on your arms.
- Start with lighter weights and gradually increase as you improve your strength and form.
- Inhale as you lower the weight and exhale as you pull towards your chest.
- Ensure that your elbows are pointed towards the ceiling throughout the exercise.
- Avoid hunching your shoulders or lifting them towards your ears.
- Perform the exercise in a controlled manner and avoid using momentum.
- Consult with a fitness professional to ensure you are using proper form.