Cable Seated Rope Row
Build a stronger back! The Cable Seated Rope Row targets back muscles for improved posture and strength.
The Cable Seated Rope Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: exercise bench or rope attachment or cable machine.
Required Equipment
Cable Seated Rope Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Seated Rope Row Variations and Alternatives
How to do the Cable Seated Rope Row
Sit down on the bench facing the cable machine and place your feet on the footrests with a slight bend in your knees.
Grasp the rope attachment with both hands. Your palms should be facing each other and your arms extended.
Keep your back straight and slightly lean forward from the waist.
Begin the movement by driving your elbows back and pulling the rope towards your waist.
Squeeze your shoulder blades together and keep your chest out as you contract your back muscles.
Pause briefly when the rope reaches your waist.
Slowly extend your arms back to the starting position while controlling the weight, making sure to keep the tension in the back muscles.
Repeat the exercise for the desired number of repetitions and sets.
Make sure to adjust the weight to match your strength level and maintain good form throughout the movement to prevent injury.
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Cable Seated Rope Row FAQs
What muscles does the Cable Seated Rope Row work?
The Cable Seated Rope Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Rope Row?
Exercise bench or rope attachment or cable machine.
Is the Cable Seated Rope Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Rope Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Rope Row variations and alternatives?
Similar exercises include the Battle-Rope, Battle-Rope Seated, Cable Rope-Handle High-Pulley Pull and Cable Seated Lat Focused Row.
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