Back Exercise · Cable

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Cable Squat Row (with Rope Attachment)

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.

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Category

Back

Equipment

Cable

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

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. Grip the rope overhand, with your hands shoulder-width apart.
5. Brace your core and pull the rope toward 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 briefly at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
8. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

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 Squat Row (with Rope Attachment) mainly targets your Lats, with your Biceps helping support the movement, along with your Rhomboids, Rear Deltoids.

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 Lats Exercises

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

FAQ

What muscles does the Cable Squat Row (with Rope Attachment) work?

The Cable Squat Row (with Rope Attachment) mainly works your lats. It also helps strengthen your biceps and rhomboids, rear deltoids. 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 Squat Row (with Rope Attachment)?

You do the Cable Squat Row (with Rope Attachment) 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 Squat Row (with Rope Attachment)?

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 Squat Row (with Rope Attachment)?

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.