Rope Seated Cable Row
Also known as: Seated Rope Row, Rope Cable Row, Seated Rope Cable Row
Variation of: Seated Cable Row
Body region
Muscles
Main
Equipment
Technique
- Sit on the bench with your feet on the foot plate and knees slightly bent.
- Take the handle with arms extended, sit tall with a neutral spine and let the shoulder blades move forward.
- Pull the handle toward your lower ribs, driving the elbows back close to your sides.
- Squeeze the shoulder blades together at the end of the pull without leaning back.
- Return the handle under control until your arms are straight and your shoulders reach forward.
Cues
- Keep the torso still; the arms and shoulder blades do the work.
- Lead with the elbows and keep the wrists straight.
- Keep your chest up and your lower back neutral.
- Exhale as you pull, inhale as you return.
Common mistakes
- Rocking the torso back and forth to move the weight.
- Rounding the lower back at the start position.
- Shrugging the shoulders toward the ears.
- Locking the knees straight.
- Cutting the range short at the front of the rep.