Elevated Cable Rows

How to perform

1. 01Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
2. 02Place it on the seat of the cable row machine.
3. 03Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
4. 04Lean over as you keep the natural alignment of your back and grab the V-bar handles.
5. 05With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
6. 06Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
7. 07Repeat for the recommended amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.