PlanWorkouts

Exercise 1323 · REF SJqRxOt

Cable Rope Seated Row exercise animation

Cable Rope Seated Row

Category
Back
Equipment
Cable
Target
Upper Back

The rope seated row lets the hands finish wide apart at the chest, which brings more rear delt and upper-back squeeze into the movement than a fixed-bar row provides. It's one of the more popular seated row variations for exactly that reason — the extra range at the finish makes the contraction easier to feel. Driving the elbows back rather than just pulling with the hands is what keeps the emphasis on the back instead of the arms.

How to Do the Cable Rope Seated Row

  1. Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
  2. Grasp the cable ropes with an overhand grip, palms facing each other.
  3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
  4. Pull the cable ropes towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Rope Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Rope Seated Row work?
The Cable Rope Seated Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Rope Seated Row?
The Cable Rope Seated Row is done with a cable.
What's a good alternative to the Cable Rope Seated Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.