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Lats · Cable · Intermediate

How to do Cable Squat Row (With Rope Attachment)

The cable squat row (with rope attachment) is a compound exercise that combines a squat with a rowing motion, targeting the lats and engaging the biceps, rhomboids, and rear deltoids. It requires coordination, core stability, and strength.

Cable Squat Row (With Rope Attachment) demonstration
Primary muscle
Lats
Also works
Biceps, Rhomboids and Rear deltoids
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Squat Row (With Rope Attachment), step by step

  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

Cable Squat Row (With Rope Attachment) works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.

Track Cable Squat Row (With Rope Attachment) in SPLYT

Cable Squat Row (With Rope Attachment) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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