Quick Answer
Elevated Seated Cable Row is a intermediate strength exercise that targets your lats. It uses a cable. Place platform (e.g., weight plates) on seat of cable row machine.
Video Tutorial
How to Perform the Elevated Seated Cable Row
- 1
Place platform (e.g., weight plates) on seat of cable row machine.
- 2
Sit on platform, feet on foot pads, knees bent.
- 3
Grasp V-bar or straight bar.
- 4
Sit upright, chest out, back slightly arched.
- 5
Pull handle towards torso, driving elbows back.
- 6
Squeeze shoulder blades.
- 7
Slowly return to start.
- 8
Repeat. Elevation allows deeper stretch/ROM.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Elevated Seated Cable Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Elevated Seated Cable Row work?
The Elevated Seated Cable Row primarily works your lats. Secondary muscles include the middle back, traps and biceps.
What equipment do I need for the Elevated Seated Cable Row?
The Elevated Seated Cable Row needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Elevated Seated Cable Row suitable for beginners?
The Elevated Seated Cable Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Elevated Seated Cable Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Elevated Seated Cable Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.