- What muscles does the Cable Rope Elevated Seated Row work?
- This exercise primarily targets the muscles of the upper and middle back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and rear deltoids as secondary movers, making it an effective compound pulling movement.
- What equipment do I need for the Cable Rope Elevated Seated Row?
- You’ll need a cable machine with a rope attachment and an elevated bench to perform this exercise correctly. If you don’t have an elevated bench, you can use a flat bench or stability step but ensure your seating position allows for a full range of motion.
- Is the Cable Rope Elevated Seated Row suitable for beginners?
- Yes, beginners can safely perform this exercise as long as they start with light weight and focus on proper form. Keeping the chest up, core engaged, and avoiding jerky movements will help new lifters build strength without risking injury.
- What are common mistakes to avoid during the Cable Rope Elevated Seated Row?
- Avoid rounding your back or letting your shoulders hunch forward during the pull. Many lifters also make the mistake of using momentum instead of controlled movement, which reduces muscle engagement and can strain the lower back.
- How many sets and reps should I do for the Cable Rope Elevated Seated Row?
- For general strength and muscle growth, aim for 3–4 sets of 8–12 controlled repetitions. If focusing on muscular endurance, you can use lighter weights and perform 12–15 reps per set.
- What safety tips should I follow for the Cable Rope Elevated Seated Row?
- Always keep your spine neutral and avoid leaning too far forward or backward. Use a weight that challenges you but still allows you to maintain slow, controlled movement throughout the set to protect your shoulders and lower back.
- Are there variations of the Cable Rope Elevated Seated Row I can try?
- Yes, you can replace the rope with a straight bar or wide-grip handle to emphasize different parts of your back. Adjusting bench height or using a single-arm rope row can also help target muscles differently and improve balance.
