Back to library
Exercise Library
Cable Rope Seated Row
A seated cable row with a rope whose free ends allow a neutral grip, extra range at the squeeze, and a natural elbow path for mid-back and lat work.
BackCableHorizontal pull
GoLightWeight mediacable-rope-seated-row
Demonstration coming soon
Primary
RhomboidsLatissimus dorsi
Secondary
Rear deltoidsBicepsMiddle trapezius
Equipment
Cable
Pattern
Horizontal pull
Setup
- 01Attach a rope to the low pulley of a seated row station.
- 02Plant the feet on the platform with knees slightly bent.
- 03Grip the rope ends with a neutral grip and sit tall with arms extended.
- 04Brace the trunk and set the shoulders back and down.
Execution
- 01Pull the rope toward the belly, driving the elbows straight back.
- 02Spread the rope ends apart as the hands reach the torso.
- 03Squeeze the shoulder blades together for a full second.
- 04Return to a long stretch, letting the shoulder blades glide forward.
Checkpoints
- -Torso stays within a small, controlled range of movement.
- -The rope ends pull apart at the finish, not pinched together.
- -Elbows stay close to the body rather than flaring wide.
- -Shoulders stay away from the ears at the squeeze.
Common mistakes
- -Heaving the torso back to move the stack.
- -Keeping the rope ends together and shortening the retraction.
- -Rounding the lower back at the stretch.
- -Pulling to the chest with shrugged shoulders.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps as a horizontal pull accessory.
- -The rope trades a little load for a longer squeeze; program it after heavier rows.
- -A 1 second hold with the rope ends spread is the quality standard per rep.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play