upper backcable
cable rope elevated seated row
cable rope elevated seated row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on the elevated seat facing the cable machine.
Step 2. Grab the cable rope handles with an overhand grip, palms facing each other.
Step 3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
Step 4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
Step 5. Pause for a moment at the fully contracted position.
Step 6. Slowly release the tension and extend your arms back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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