Cable Rope Elevated Seated Row

Setup

1. 01Set the pulley above head height with a rope attached and sit facing the stack.
2. 02Brace the feet and sit tall with the arms reaching up the cable line.
3. 03Grip the rope ends with a neutral grip, thumbs toward you.
4. 04Take the slack out so the rope is taut before the first pull.

Execution

1. 01Pull the rope down and back toward the upper chest or face height.
2. 02Spread the rope ends apart as the elbows travel wide and back.
3. 03Squeeze the shoulder blades together with the elbows high.
4. 04Return the rope along the same line to a full reach without slumping.

Checkpoints

• -Elbows stay high, roughly in line with the shoulders, during the pull.
• -The rope ends separate at the finish instead of staying pinched together.
• -Torso stays tall with no backward lean building rep to rep.
• -The upper back, not the arms, produces the squeeze.

Common mistakes

• -Dropping the elbows and turning it into a standard low row.
• -Leaning back to move a heavier stack.
• -Keeping the rope ends together and cutting the retraction short.
• -Shrugging the traps instead of pulling the blades together.