Upper back exercise · cable
Cable Rope Elevated Seated Row
The cable rope elevated seated row is a cable exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Cable
- Body part
- Back
How to do the cable rope elevated seated row
- Sit on the elevated seat facing the cable machine.
- Grab the cable rope handles with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
- Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the fully contracted position.
- Slowly release the tension and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every cable exercise.
