Cable Rope Row

Lats, Traps, RhomboidsCable, Rope Attachment

Low cable rope row targets the mid and upper back. The rope attachment allows a deeper contraction by spreading the ends at the top.

How to do it

1Sit on the bench, place your feet against the platform, and grab the rope ends with a neutral grip.

2Sit up tall with your back straight, knees slightly bent, and shoulders pulled down.

3Initiate the movement by pulling your shoulders back and squeezing your shoulder blades, drawing the rope to your lower belly.

4Spread the rope ends apart at the sides of your torso and hold for a second at the finish.

5Slowly extend your arms back to the starting position, keeping full control of the weight.

Common mistakes

Swinging your torso back aggressively to momentum-drive the weight, taking load off target muscles.

Shrugging your shoulders toward your ears during the pull, overloading your upper traps.

Failing to retract your shoulder blades, pulling mostly with your arm flexors.

Breathing

Inhale as you extend your arms and reach forward. Exhale as you row toward your body and squeeze your shoulder blades.

Make it harder or easier

To scale down, lower the weight and focus on setting your shoulder blades.

To make it harder, hold the rope against your stomach for two seconds on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.