Elevated Cable Rows

Lats

Elevated Cable Rows

LevelIntermediate EquipmentCable MechanicCompound ForcePull

A seated cable row with the body or feet elevated to emphasize the lats and mid-back through a long stroke.

Strength

Primary musclesLats

Secondary musclesMiddle Back Traps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a cable row station, with your feet braced on the platform and a handle attached.
2Grab the handle and sit tall with a slight bend in your knees.
3Start with your arms extended and your shoulders relaxed.

How to perform

1Pull the handle toward your lower ribs, driving your elbows back.
2Squeeze your shoulder blades together at the end.
3Pause, then slowly extend your arms forward.
4Keep your torso upright and steady.