Cable Squat Row

Body region

• Back
• Legs

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Biceps

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Cable Station

Technique

1. Attach a rope or V-handle to a pulley at about chest height and step back until the arms are straight.
2. Stand with feet shoulder-width apart, holding the handle in front of you.
3. Squat down while keeping the arms extended and the chest up.
4. Drive up out of the squat and row the handle to your stomach as you stand.
5. Extend the arms again and repeat with the next squat.

Cues

• Let the legs start the movement, then finish with the back.
• Keep your weight in mid-foot so the cable does not pull you forward.
• Keep the back flat throughout.

Common mistakes

• Rounding the back at the bottom of the squat.
• Rowing before standing, so the legs and arms work out of sync.
• Standing too close to the stack, leaving the cable slack.

Alternatives

• Seated Cable Row
• Standing Cable Row