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All exercises

Cable rope elevated seated row

Intermediate

Cable rope elevated seated row is a compound cable exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Inverted rowBodyweight
  • Inverted row with strapsBodyweight
  • One arm towel rowBodyweight
  • Barbell incline rowBarbell
  • Cable rope seated rowCable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable rope elevated seated row

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