How to do a Cable Rope Seated Row
The Cable Rope Seated Row is a beginner cable exercise that works your upper back and lats, with help from your biceps, forearms and middle back.
How to do a Cable Rope Seated Row, step by step
- Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the cable ropes with an overhand grip, palms facing each other.
- Lean back slightly, keeping your back straight and your core engaged.
- Pull the cable ropes towards your chest, 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
| Target muscles | Upper Back Lats |
|---|---|
| Secondary muscles | Biceps Forearms Middle Back |
| Equipment | Cable |
| Difficulty | Beginner |
Common mistakes
- Rounding the back
- Using momentum to pull the weight
- Not engaging core
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Rope Seated Row work?
The Cable Rope Seated Row mainly works your upper back and lats. It also works your biceps, forearms and middle back.
Is the Cable Rope Seated Row good for beginners?
Yes. The Cable Rope Seated Row is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Rope Seated Row should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Rope Seated Row?
Good alternatives are Dumbbell One-Arm Row, Barbell Bent-Over Row and Seated Cable Row.
Put it in a workout plan
Track your Cable Rope Seated Row in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.