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Exercise 1717 · REF f7fnAIB

Cable Squat Row (with Rope Attachment) exercise animation

Cable Squat Row (with Rope Attachment)

Category
Back
Equipment
Cable
Target
Lats

This squat row combines a squat with a cable row using a rope attachment, working the legs and upper back together in a single compound movement. It's a hybrid exercise more common in functional and circuit-style training than traditional strength splits, useful for building work capacity across multiple muscle groups at once. The squat depth and the row's finish both need attention — rushing either half turns this into a sloppy version of two separate exercises.

How to Do the Cable Squat Row (with Rope Attachment)

  1. Attach a rope to a cable machine at waist height.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
  4. Grasp the rope with an overhand grip, with your hands shoulder-width apart.
  5. Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
  6. Keep your elbows close to your body and continue pulling until your hands reach your chest.
  7. Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Squat Row (with Rope Attachment) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

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 Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

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

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Squat Row (with Rope Attachment) work?
The Cable Squat Row (with Rope Attachment) primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Cable Squat Row (with Rope Attachment)?
The Cable Squat Row (with Rope Attachment) is done with a cable.
What's a good alternative to the Cable Squat Row (with Rope Attachment)?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.