Exercise guide
Cable Rope Elevated Seated Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This variation uses a rope attachment and an elevated seat to allow for a greater range of motion and a dynamic grip, specifically targeting the mid-back, rear deltoids, and lats. By pulling the rope ends apart, you increase the peak contraction of the trapezius and rhomboids compared to a fixed handle.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a flat bench perpendicular to a low cable pulley and attach a long rope handle.
- Sit on the bench facing the machine with your feet planted firmly on the floor or the machine's footplates.
- Grasp the rope with a neutral grip (palms facing each other) and scoot back until your arms are fully extended and the weight is off the stack.
- Sit tall with your chest up, shoulders back, and a slight bend in your knees.
How to do it
- Exhale as you pull the rope toward your upper abdomen, driving your elbows back and slightly outward.
- As the rope nears your body, pull the ends of the rope apart toward your shoulders to maximize the contraction in your upper back.
- Inhale and slowly extend your arms back to the starting position, allowing your shoulder blades to protract slightly without rounding your spine.
- Maintain a controlled tempo, focusing on a 2-second pull and a 2-second return.
Form checklist
- Keep your chest lifted and avoid shrugging your shoulders toward your ears.
- Maintain a stationary torso; do not use momentum by leaning forward and backward.
- Drive the movement with your elbows rather than pulling exclusively with your biceps.
- Keep your core braced to protect your lower back and maintain stability on the bench.
Pro tips
- Focus on 'breaking the rope' at the end of the movement to force a harder contraction in the rear delts and middle traps.
- Initiate the pull by retracting your shoulder blades first, then follow through with the arm bend to ensure back dominance.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction while pulling the rope ends as far apart as possible.
- Perform a '1.5 rep' style where you pull to the chest, release halfway, pull back to the chest, and then return to the start.
Frequently asked
- What muscles does the cable rope elevated seated row work?
- The cable rope elevated seated row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable rope elevated seated row?
- The cable rope elevated seated row uses cable.
- Is the cable rope elevated seated row good for beginners?
- Yes. The cable rope elevated seated row is a beginner-friendly movement and a strong foundation to build on.