Smart Workout Diary

Cable Elevated Row

The cable elevated row is a cable pulling exercise performed with the pulley set high, drawing the handle toward the upper chest. It primarily develops the upper back, lats, rear shoulders, and elbow flexors while supporting pulling strength and postural control.

Demonstration

Cable Elevated Row — demonstration 1
Cable Elevated Row — demonstration 2

Instructions

  1. Set a cable pulley above head height and attach a suitable row handle. Choose a light load first.
  2. Face the machine and step back until the cable is taut. Stand with feet about hip-width apart, soften the knees, and hinge slightly at the hips.
  3. Hold the handle with both hands, extend the arms toward the pulley, and keep your chest lifted and spine neutral.
  4. Pull the handle toward your upper chest by driving the elbows back and slightly out while drawing the shoulder blades together.
  5. Pause briefly without shrugging, then return slowly until the arms are extended and the shoulders remain controlled.
  6. Keep the torso still throughout. Stop if you cannot avoid rounding the back, jerking the load, or feeling sharp pain.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Rear Delts, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with your elbows rather than pulling mainly with your hands; this helps keep the back involved.
  2. Keep your ribs stacked over your pelvis and avoid leaning back to make the load easier.
  3. Use a load that allows a smooth, controlled return; do not let the cable pull your shoulders forward abruptly.
Exercise library