Cable Rope Seated Row

Setup

1. 01Attach a rope to the low pulley of a seated row station.
2. 02Plant the feet on the platform with knees slightly bent.
3. 03Grip the rope ends with a neutral grip and sit tall with arms extended.
4. 04Brace the trunk and set the shoulders back and down.

Execution

1. 01Pull the rope toward the belly, driving the elbows straight back.
2. 02Spread the rope ends apart as the hands reach the torso.
3. 03Squeeze the shoulder blades together for a full second.
4. 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.