Cable Floor Seated Rope Row
Strengthen your back with the Cable Floor Seated Rope Row! Work your lats and improve posture with this effective exercise.
The Cable Floor Seated Rope Row is a compound exercise that mainly works the back, with help from the shoulders. You'll need: rope attachment or cable machine.
Required Equipment
Cable Floor Seated Rope Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Outer Lats (teres major); Rotator Cuff (infraspinatus)
Cable Floor Seated Rope Row Variations and Alternatives
How to do the Cable Floor Seated Rope Row
Position a cable machine with a low pulley and attach a rope handle.
Sit on the floor in front of the cable machine with your legs extended straight out in front of you.
Hold the rope attachment with both hands; your palms should be facing each other.
Start by sitting up straight with your arms extended, grabbing the rope, and your back perpendicular to the floor.
Pull the rope towards your waist by driving your elbows straight back and squeezing your shoulder blades together.
Concentrate on using your back muscles rather than your arms to pull the weight.
Slowly extend your arms and return to the starting position, maintaining a straight back throughout the motion.
Repeat for the desired number of repetitions and sets.
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Cable Floor Seated Rope Row FAQs
What muscles does the Cable Floor Seated Rope Row work?
The Cable Floor Seated Rope Row mainly works the back, with help from the shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Floor Seated Rope Row?
Rope attachment or cable machine.
Is the Cable Floor 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 Floor Seated Rope Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Floor Seated Rope Row variations and alternatives?
Similar exercises include the Battle-Rope, Battle-Rope Power Slam, Battle-Rope Seated and Cable Rope-Handle High-Pulley Pull.
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