Back Exercise · Cable

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Cable Rope Seated Row

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.

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Category

Back

Equipment

Cable

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

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. Grip the cable ropes overhand, 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 toward your body, squeezing your shoulder blades together.
5. Pause briefly at the peak of the movement, then slowly release the tension and return to the starting position.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Rope Seated Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Upper Back Exercises

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

FAQ

What muscles does the Cable Rope Seated Row work?

The Cable Rope Seated Row mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Rope Seated Row?

You do the Cable Rope Seated Row with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Rope Seated Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Rope Seated Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable Rope Seated Row?

The Back Lever trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.