Cable Rope Seated Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable rope seated row is a horizontal pulling exercise that builds the back, primarily targeting the lats and the mid/lower trapezius along with the teres and infraspinatus of the rotator cuff. The rope handle lets your hands separate at the finish, so the rear delts and arm flexors assist while you train back thickness and pulling strength through a long, controlled range.
Cómo hacer el Cable Rope Seated Row
- 1Sit at the cable row station and attach a rope handle to the low pulley. Place your feet on the footplate with knees slightly bent.
- 2Grip the rope with a neutral grip (palms facing each other) and sit tall with your chest up and a small natural arch in your lower back.
- 3Extend your arms and lean forward slightly to take up the slack, feeling a stretch across your lats while keeping your spine neutral.
- 4Pull the rope toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- 5As the handles reach your torso, spread the ends of the rope apart and pull your hands toward your sides for a full contraction.
- 6Hold the squeeze briefly, keeping your shoulders down and away from your ears.
- 7Return the rope under control, letting your shoulder blades protract and your arms fully extend without rounding your back.
- 8Complete your reps, then let the weight stack settle and step off the station.
Consejos de técnica
- Lead each rep with your elbows, not your hands, so the back muscles do the work instead of the biceps.
- Keep your torso upright and avoid swinging back and forth — let the cable, not momentum, move the weight.
- Pause for a count at full contraction and spread the rope to maximize the squeeze across your mid-back.
- Control the negative on every rep, allowing a deliberate stretch at the front before pulling again.
Errores comunes
- Rounding the lower back as you reach forward, which shifts load onto the spine and risks injury.
- Using body momentum to heave the weight, which removes tension from the back and turns the row into a swing.
- Shrugging the shoulders up toward the ears, which recruits the upper traps instead of the targeted lats and mid-back.
- Cutting the range short and not letting the arms extend fully, which loses the stretch and limits back development.
Preguntas frecuentes
What muscles does the cable rope seated row work?
It primarily targets the lats, mid and lower trapezius, teres major and minor, and infraspinatus, with the rear delts, brachialis, brachioradialis, and chest assisting as synergists.
Why use a rope handle instead of a straight or V-bar?
The rope lets your hands separate at the finish, allowing a fuller contraction and more rear-delt and outer-back involvement than a fixed bar that keeps your hands locked at one width.
Is the cable rope seated row good for beginners?
Yes. The cable keeps tension constant and the seated position is stable, making it easy to learn a controlled pulling pattern while you build back strength.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps with a controlled tempo and a brief squeeze at the top works well for most lifters.
Where should I feel the cable rope seated row?
You should feel it across your mid-back and lats as you pull and squeeze. If you mostly feel your biceps, lead with your elbows and focus on driving them back.
