How to do the Cable Squat Row (with Rope Attachment)
Cable Squat Row (with Rope Attachment) is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Cable Squat Row (with Rope Attachment) demonstration · © GymiaFit
Cable Squat Row (with Rope Attachment) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Squat Row (with Rope Attachment) step by step
- 1Attach a rope to a cable machine at waist height.
- 2Stand facing the cable machine with your feet shoulder-width apart.
- 3Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
- 4Grasp the rope with an overhand grip, with your hands shoulder-width apart.
- 5Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
- 6Keep your elbows close to your body and continue pulling until your hands reach your chest.
- 7Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
- 8Repeat for the desired number of repetitions.
Cable Squat Row (with Rope Attachment) — questions
What muscles does the Cable Squat Row (with Rope Attachment) work?
The Cable Squat Row (with Rope Attachment) primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Squat Row (with Rope Attachment)?
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 Squat Row (with Rope Attachment) 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 Squat Row (with Rope Attachment)?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown 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 Squat Row (with Rope Attachment) 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.