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Upper back · Cable · Intermediate

How to do Cable Rope Elevated Seated Row

The cable rope elevated seated row is a strength exercise targeting the upper back, performed on an elevated seat using a cable machine with rope handles. It emphasizes scapular retraction and upper back engagement while also working the biceps and forearms.

Cable Rope Elevated Seated Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Rope Elevated Seated Row, step by step

  1. Sit on the elevated seat facing the cable machine.
  2. Grab the cable rope handles with an overhand grip, palms facing each other.
  3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
  4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the fully contracted position.
  6. Slowly release the tension and extend your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Cable Rope Elevated Seated Row works your upper back as the main mover, with help from your biceps and forearms.

Track Cable Rope Elevated Seated Row in SPLYT

Cable Rope Elevated Seated Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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