Exercise guide
Cable Rope Seated Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound pulling movement utilizes a rope attachment to allow for a greater range of motion and a neutral grip, effectively targeting the lats, traps, and rear deltoids while improving postural stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a rope handle to the low pulley and sit on the bench facing the machine.
- Place your feet firmly on the footrests with a slight bend in your knees to protect the lower back.
- Grasp the rope with a neutral grip (palms facing each other) and sit tall with your spine neutral and shoulders retracted.
- Slide back slightly until your arms are fully extended and you feel tension on the cable.
How to do it
- Exhale as you pull the rope toward your upper abdomen, driving your elbows back and pulling the ends of the rope slightly apart.
- Squeeze your shoulder blades together at the peak of the movement for one second.
- Inhale as you slowly extend your arms back to the starting position, maintaining a tall posture and avoiding any forward leaning.
- Maintain a controlled tempo, focusing on a smooth transition between the pull and the release.
Form checklist
- Keep your chest lifted and avoid rounding your upper back or shoulders.
- Ensure your shoulders stay down and away from your ears to avoid neck strain.
- Minimize torso movement; do not use momentum or rock your body back and forth.
- Keep your elbows tucked relatively close to your ribcage as they pass your torso.
Pro tips
- Focus on pulling with your elbows rather than your hands to maximize back engagement and minimize forearm fatigue.
- At the end of the pull, actively pull the rope ends toward your shoulders to increase the peak contraction in the trapezius and rear deltoids.
Make it harder
- Incorporate a 3-second isometric hold at the point of maximum contraction to increase time under tension.
- Perform a 'slow eccentric' by taking 4 seconds to return the weight to the starting position.
Frequently asked
- What muscles does the cable rope seated row work?
- The cable rope seated row primarily targets the lats and rhomboids, and also works the abs, biceps, deltoids, forearms, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the cable rope seated row?
- The cable rope seated row uses cable and rope.
- Is the cable rope seated row good for beginners?
- Yes. The cable rope seated row is a beginner-friendly movement and a strong foundation to build on.