Elevated Cable Row

Elevated Cable Rows Instruction

• Position a box or small platform you on the bench of a cable row machine.
• You want to be seated in an elevated position above the attachment point..
• The higher the platform, the more your upper back stimulus.
• You can use a V-Bar or 2 free handles.
• Sit on it with your feet planted on the foot pad with a slight knee bend.
• Grab the attachment and assume a strong, lifting position. Your torso is perpendicular to the floor.
• Neck is in a neutral position.
• Core is braced with a neutral spine.
• Knees are slightly bent.
• The weight is off the stack and your arms are fully extended with a slight bend in your elbow.
• Externally rotate your shoulder blades/scaps and engage your mid back to pull the weight up towards you while maintaining a strong, seated position.
• Regardless of what attachment you are using, keep your arms relatively close to your body.
• Elbows are not flaring.
• Arms are subtly rotating naturally.
• Imagine you are squeezing a quarter between your mid and upper back.
• Control the eccentric and lower the weight to the starting position.
• You can let your upper body hinge and shoulder roll forward slightly to get a greater stretch in the back.

*Tips*

• Maximizing this exercise is all about body position. If your posture is faulty, you will not activate the proper musculature. 
• For ex., not allowing your upper body to cave inward as you fatigue.
• If using free handles, let your hands, wrists, and arms naturally rotate as you pull.
• Avoid overly shrugging your shoulders.