Upper back · Cable · Beginner

How to do Seated Cable Row (Rope)

The cable rope seated row is a strength exercise targeting the upper back, performed using a cable machine with rope attachment. It also engages the biceps and forearms as secondary muscles.

Primary muscle: Upper back
Also works: Biceps and Forearms
Equipment: Cable
Level: Beginner
Category: Back

How to do Seated Cable Row (Rope), step by step

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

Muscles worked

Seated Cable Row (Rope) works your upper back as the main mover, with help from your biceps and forearms.

Variations

Seated Cable Row (Rope) is a variation of Seated Cable Row.

Track Seated Cable Row (Rope) in SPLYT

Seated Cable Row (Rope) 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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