PlanWorkouts

Exercise 1321 · REF c8oybX6

Cable Rope Elevated Seated Row exercise animation

Cable Rope Elevated Seated Row

Category
Back
Equipment
Cable
Target
Upper Back

Elevating the seat or feet on this seated row changes the pulling angle slightly upward, which shifts a bit more emphasis onto the upper back and rear delts compared to a standard flat seated row. It's a small positional tweak, but noticeable enough to feel different rep to rep. The core still has to stay braced throughout, since the elevated position removes some of the stability a flat seat provides.

How to Do the Cable Rope Elevated Seated Row

  1. Sit on the elevated seat facing the cable machine.
  2. Grab the cable rope handles with an overhand grip, palms facing each other.
  3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
  4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the fully contracted position.
  6. Slowly release the tension and extend your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Rope Elevated Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Rope Elevated Seated Row work?
The Cable Rope Elevated Seated Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Rope Elevated Seated Row?
The Cable Rope Elevated Seated Row is done with a cable.
What's a good alternative to the Cable Rope Elevated Seated Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.