Smart Workout Diary

Cable Seated Rope Row

The cable seated rope row is a horizontal pulling exercise performed while seated at a cable machine using a rope attachment. It primarily trains the back, with assistance from the biceps and rear shoulders, and supports upper-body pulling strength and postural control.

Demonstration

Demonstration: Cable Seated Rope Row

Instructions

  1. Sit at a low cable row station and place your feet firmly on the foot supports with a slight bend in the knees.
  2. Hold both ends of the rope with a neutral grip, sit tall, and extend your arms without rounding your lower back.
  3. Pull the rope toward your lower ribs by driving your elbows back and bringing your shoulder blades together.
  4. Pause briefly when the rope reaches your torso without leaning far backward.
  5. Return the rope under control until your arms are extended, then repeat.
Muscle Group
Back
Other Muscle Groups
Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, Cable Rope Attachment
Difficulty
Beginner

Technique tips

  1. Keep your chest lifted and avoid using a forceful backward lean to move the load.
  2. Choose a load that allows a controlled return without the weight stack slamming.
  3. Let your shoulder blades move naturally forward on the return, then pull them back smoothly.
  4. Keep your wrists neutral and avoid pulling mainly with your arms.
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