Elevated Cable Rows

A back-focused rowing variation using a cable machine with an elevated seat to increase the range of motion and emphasize lat engagement.

Instructions

1. Get a platform approximately 4-6 inches in height and place it on the cable row machine seat.
2. Sit on the elevated platform and place your feet firmly on the front footrest, ensuring your knees are slightly bent.
3. Lean forward slightly as you maintain natural spinal alignment and grab the V-bar or handles.
4. Extend your arms fully with a slight stretch in your lats. This is your starting position.
5. Pull the handles back toward your torso, keeping your arms close to your body, until you touch your abdominals.
6. Squeeze your back muscles hard at the peak contraction and hold briefly.
7. Slowly return to the starting position in a controlled manner while maintaining the stretch in your lats.
8. Repeat for the desired number of repetitions.

Tips

• Keep your torso stationary throughout the movement.
• Maintain proper posture without excessive lean.
• Focus on pulling with your back muscles, not your arms.
• The elevated position increases range of motion compared to standard cable rows.
• Use controlled movements and avoid using momentum to pull the weight.