Elevated Cable Rows Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Elevated cable rows focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- Place it on the seat of the cable row machine.
- Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How do I know I’m using my core and not my lower back?
Your torso should stay steady and your lower back shouldn’t pinch or take over. If it does, shorten the range, reduce difficulty, and brace harder.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position. Think of it as rowing done with repeatable, clean reps.
Should I hold my breath during the effort?
No—use controlled breathing. A steady exhale on the hard part helps you keep tension without losing position.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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