Elevated Cable Rows

Starting position:

Prepare the appropriate weight taking account of your fitness level and training type. Sit on the machine seat and grab the cable row handles attached to the pulley. Slightly bend back (a hint of leaning) without bending at the waist. Stretch your arms, holding the pulley forward in the pulley trajectory. Fix slightly bent feet in the foot rests.

Exercise:

From the position with arms stretched forward guide the motion by bending your elbows and  pulling the cable row handles to your chest until your hands touch your chest (contracting your back muscles). Elbows point backwards. Exhale while pulling towards your body and inhale while returning to the starting position.

Note:

While bending backwards, make sure your torso does not bend at the waist.

Recommendation:

Start with lighter weight to master the technique well. 

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Putting a platform that will elevate your position on the cable-row machine bench will make lats the primary targeted muscles as opposed to regular cable rows that mostly target the middle back.

The height of the platform should be about 4 inches (10 cm).

Be very careful with this exercise. The body should be in stationary position and only your arms should be moving.

Avoid moving your torso; this can cause lower-back injury.