Elevated Cable Rows

Elevated Cable Rows is a strength – horizontal row from an elevated seat exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Rhomboids and middle trapezius, Trapezius
Exercise type: Strength – horizontal row from an elevated seat

Exercise technique

Elevation
Place a securely fixed, nonslip riser about 10–15 cm high on the seat.
Feet
Plant your feet on the front platform with knees slightly bent.
Grip
Grasp the V-handle and straighten through your hips with control.
Posture
Keep your torso upright and pelvis stable in the elevated seat.
Pull
Draw your elbows close to your torso and bring the handle to abdominal height.
Contract
Briefly contract your back without leaning your chest backward.
Return
Extend your arms and resist the tension without sliding on the riser.

Key technique points

Test the riser’s stability beforehand.
Account for the new cable angle.
Maintain full foot support.
Keep your torso height constant.
Direct the handle toward your lower torso.
Reach your shoulders forward with control on the return.

Common mistakes

Loose platform

Do not pull against the cable from a riser that can slide on the seat.

Losing foot support

Do not let the elevated seat cause your feet to leave the platform.

Leaning backward

Do not compensate for the new pulling angle by swinging through your lower back.

Locking the knees

Do not create rigid leg support and roll your pelvis.

Sliding off the riser

Do not lose seated contact while reaching forward.

Releasing the load

Do not let the handle pull you forward without braking.

Frequently asked questions