Elevated Cable Row
Differentiation: Mechanics
This variation of a seated cable row is unique. Here is how: the pulley is lower than your torso since you are elevated. You place an aerobic platform on the seat of the cable row machine. This platform elevates your buttocks 4 to 6 inches. Being elevated causes you to pull the weight at an upward angle. This angle targets and develops your rhomboids, | trapezius, | and lats.
Starting Position
To get into starting position, do this...
1) Locate a cable rowing machine.
2) Set the pulley at the proper setting, if needed.
3) Obtain a Double-D Handle attachment.
4) Clip a Double-D Handle attachment onto the pulley hook.
5) Sit on the machine's bench.
6) Reach forward to grasp the Double-D Handle attachment,
7) ...with your palms facing each other.
8) Bend your knees slightly and brace your feet on the foot rest platform.
9) Straighten your torso and arms.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling the attachment toward your chest
3) ...until the attachment touches your body.
4) This is the ending position.
5) Squeeze your back muscles and hold this position for a count of one second.
6) Then, inhale as you gradually allow the handles to retract forward to the starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your torso and thighs should form a 90-degree angle when the V-bar attachment touches your chest.
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Keep your upper arms as close to your body as possible.
Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling the bar.
Focus on pinching your shoulder blades together.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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