How to do the Cable Rope Seated Row
Cable Rope Seated Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Rope Seated Row demonstration · © GymiaFit
Cable Rope Seated Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Rope Seated Row step by step
- 1Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
- 2Grasp the cable ropes with an overhand grip, palms facing each other.
- 3Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
- 4Pull the cable ropes towards your body, squeezing your shoulder blades together.
- 5Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Rope Seated Row — questions
What muscles does the Cable Rope Seated Row work?
The Cable Rope Seated Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Rope Seated Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rope Seated Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rope Seated Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rope Seated Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.