Cable Elevated Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Elevated Row

Step by step instructions, muscle activation and variants for the Cable Elevated Row.

MediumMiddle back

About this exercise

The cable elevated row is a back exercise performed by pulling a high-pulley cable attachment down and back in a rowing motion. The elevated cable angle shifts emphasis toward the mid and lower lats while also recruiting the rear deltoids and rhomboids, making it an effective complement to traditional horizontal rows.

How to Perform

  • Attach a rope or single-handle to the high pulley of a cable machine and select an appropriate weight
  • Stand or sit facing the machine, grasp the handle(s), and lean back slightly with a neutral spine
  • Retract your shoulder blades and pull the handle toward your lower chest or upper abdomen, driving your elbows down and back
  • Squeeze the lats and rear deltoids at the peak of the movement
  • Slowly extend your arms back to the starting position, allowing the shoulder blades to protract fully
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Cable Elevated Row

The Cable Elevated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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