How to do the Cable Rope Elevated Seated Row
Cable Rope Elevated Seated Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Rope Elevated Seated Row demonstration · © GymiaFit
Cable Rope Elevated Seated Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Rope Elevated Seated Row step by step
- 1Sit on the elevated seat facing the cable machine.
- 2Grab the cable rope handles with an overhand grip, palms facing each other.
- 3Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
- 4Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
- 5Pause for a moment at the fully contracted position.
- 6Slowly release the tension and extend your arms back to the starting position.
- 7Repeat for the desired number of repetitions.
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Cable Rope Elevated Seated Row — questions
What muscles does the Cable Rope Elevated Seated Row work?
The Cable Rope Elevated Seated Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Rope Elevated Seated Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rope Elevated Seated Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rope Elevated Seated Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rope Elevated Seated Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.