Home / Exercises / Cable Elevated Row
Cable Elevated Row animation

How to do the Cable Elevated Row

BackBack & LatsCableBeginner

The cable elevated row uses a raised anchor point to shift the pulling angle upward, making it one of the most effective ways to target the upper back and lats with constant cable tension throughout the movement. Master this pattern early and you build the pulling strength that carries over to every row and pull variation you will ever do.

Add this to my personalized plan →

Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Set the cable pulley to a high position, select a moderate weight, and stand or sit facing the machine with a firm, neutral grip on the handle.
  2. Drive your elbows down and back toward your hips, initiating the pull from your shoulder blades rather than your hands.
  3. Squeeze your lats and upper back hard at the end range, holding the contraction for a full second before releasing.
  4. Return the handle forward in a slow, controlled manner, letting your shoulder blades protract fully to stretch the lats before the next rep.

Common mistakes

  • Shrugging the shoulders toward the ears during the pull, which shifts stress to the traps and neck — keep your shoulders packed down throughout every rep.
  • Using momentum or leaning back excessively to move the weight, which removes tension from the target muscles — keep your torso stable and let the back do the work.
  • Cutting the range of motion short at the top, missing the peak contraction — focus on pulling until your elbows are fully behind your torso before reversing.

Pro tip — On every rep, think about pulling your elbows into your back pockets rather than simply pulling the handle toward your body — this internal cue instantly improves lat engagement and eliminates arm dominance.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →