Cable Rope Seated Row

Description

The cable rope seated row is a horizontal pulling exercise performed on a seated row machine with a rope attachment instead of a standard handle. The rope allows a neutral grip, a longer range of motion (you can pull the rope ends past your torso), and the ability to split the rope at the end for a stronger contraction.

Muscle Group

Back, Latissimus Dorsi, Rear Deltoid

Equipment Required

Cable

Cable Rope Seated Row Instructions

Attach a rope handle to the low pulley of a seated row machine. Sit with feet on the platform, knees slightly bent.
Lean forward, grip both ends of the rope with a neutral grip, and sit up tall.
Set your start position: chest tall, shoulders down and back, core braced, arms extended.
Row the rope toward your lower abdomen by driving your elbows back. Keep elbows close to your body.
As the rope approaches your abdomen, split the ends apart by pulling your hands to each side of your torso.
Squeeze your shoulder blades together hard at the peak. Pause briefly.
Slowly extend your arms forward to the start. Feel the stretch in your lats.
Do not rock. Keep your torso roughly vertical throughout.