Beginner exercise

Elevated Cable Rows

Technique

How to perform Elevated Cable Rows

Secure a stable aerobic step or calf-raise block on the cable row machine's seat so you sit above the low pulley; use only a support that fits the seat without shifting.
Sit on the support with your feet braced on the machine's footplates and your knees slightly bent.
Take a neutral grip on the double-D handle and sit upright with your arms extended and your trunk controlled.
Pull the handle upward toward your abdomen, keeping your elbows close to your sides as they travel backward.
Let your shoulder blades move toward one another without shrugging or leaning backward to finish the pull.
Extend your arms and let the shoulder blades move forward under control, keeping your seat and torso position steady.

Programming relevance