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Cable Rope Elevated Seated Row

Cable Rope Elevated Seated Row

The Cable Rope Elevated Seated Row is an effective compound exercise that targets multiple muscles in your upper body, including your back, biceps, and shoulders. It involves using a cable machine with a rope attachment while seated on an elevated bench or box. This exercise allows for great range of motion and helps in developing overall upper body strength and postural muscles. The primary muscle groups worked during the Cable Rope Elevated Seated Row are the latissimus dorsi, which are the large muscles of the back, and the rhomboids, which are responsible for pulling the shoulder blades together. By performing this exercise, you can develop a strong and defined back, which not only enhances your physique but also supports good posture and prevents common postural issues. In addition to working your back muscles, the Cable Rope Elevated Seated Row also engages your biceps, as they act as secondary movers during the pulling motion. This exercise can help you develop stronger and more defined biceps, which contribute to overall arm strength and aesthetics. To get the most out of this exercise, it is recommended to maintain proper form throughout, focusing on squeezing your shoulder blades together as you pull the cable towards your body. Start with lighter weights to ensure proper technique and gradually increase the resistance as you gain strength and confidence. Incorporating the Cable Rope Elevated Seated Row into your workout routine is an excellent way to target multiple muscle groups, improve overall upper body strength, and achieve a well-balanced physique. However, it is essential to ensure that you are using proper form and not putting excessive strain on your back or shoulders.


  • Sit on the seat of the cable machine and place your feet on the elevated footrests.
  • Grab the rope handles with an overhand grip and extend your arms fully forward.
  • Keep your back straight and lean back slightly to create tension in your abs.
  • Pull the rope handles towards your body by retracting your shoulder blades and squeezing your back muscles.
  • Pause for a second at the peak contraction, keeping your elbows close to your body.
  • Slowly extend your arms back to the starting position, fully stretching your back muscles.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage the targeted muscles effectively.
  • Increase the weight gradually to continuously challenge your muscles and promote strength gains.
  • Keep your core muscles engaged throughout the exercise to stabilize your body and maintain proper posture.
  • Control the movement on both the concentric (pulling) and eccentric (returning) phases for maximum muscle activation.
  • Ensure that your shoulders are pulled back and down, away from your ears, to avoid unnecessary strain.
  • Use a full range of motion by extending your arms fully and squeezing your shoulder blades together during the contraction.
  • Experiment with different grip variations, such as overhand, underhand, or wide grip, to target different areas of your back.
  • Incorporate other complementary exercises, like lat pulldowns and bent over rows, to effectively train your entire back.
  • Maintain a consistent breathing pattern by exhaling on the pulling phase and inhaling during the return phase.
  • Listen to your body and rest as needed to prevent overtraining and minimize the risk of injury.

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