Exercise guide
Cable Seated On Floor Row With Rope
- Beginner
- Compound
- Rep-based
- Back
This compound pulling movement targets the mid-back, lats, and rear deltoids, using a rope attachment to allow for a greater range of motion and a natural wrist position. Sitting on the floor provides a stable base that emphasizes core stability and prevents excessive momentum during the pull.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest setting and attach the rope handle.
- Sit on the floor facing the machine with your legs slightly bent and your feet braced firmly against the machine's footplates or a flat bench placed horizontally.
- Grasp the rope with a neutral grip (palms facing each other) and sit back until your arms are fully extended and your torso is upright.
- Engage your core and pull your shoulders back and down to set your posture.
How to do it
- Exhale as you pull the rope toward your upper abdomen, pulling the ends of the rope apart as they approach your torso to maximize the squeeze.
- Drive your elbows back behind your body while keeping them tucked close to your ribs.
- Inhale as you slowly extend your arms back to the starting position, allowing your shoulder blades to protract slightly without rounding your spine.
- Maintain a controlled tempo, focusing on a 2-second pull, a 1-second squeeze, and a 2-second return.
Form checklist
- Keep your chest up and spine neutral; do not round your lower back.
- Pull with your elbows rather than your biceps to ensure back engagement.
- Avoid leaning your torso back excessively to move the weight.
- Keep your shoulders depressed away from your ears throughout the movement.
- Ensure your feet remain flat and braced against the bench or plates for stability.
Pro tips
- At the peak of the movement, focus on 'breaking the rope' by pulling the ends outward to better engage the rear deltoids and trapezius.
- Think about driving your elbows into the floor behind you to maximize lat contraction.
Make it harder
- Pause for 3 seconds at the peak of the contraction to increase time under tension.
- Perform a slow 4-second eccentric (lowering) phase to challenge muscle control and hypertrophy.
Frequently asked
- What muscles does the cable seated on floor row with rope work?
- The cable seated on floor row with rope primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated on floor row with rope?
- The cable seated on floor row with rope uses cable and rope.
- Is the cable seated on floor row with rope good for beginners?
- Yes. The cable seated on floor row with rope is a beginner-friendly movement and a strong foundation to build on.