Cable Seated on Floor Row with Rope
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable seated on floor row with rope is a back-building pull that targets the lats and teres major while working the mid and lower traps and the rotator-cuff muscles (infraspinatus and teres minor). Seated on the floor with your legs extended toward a low cable pulley, you draw a rope attachment to your torso, making it a controlled, joint-friendly way to train back thickness and shoulder-blade strength.
Cómo hacer el Cable Seated on Floor Row with Rope
- 1Set the pulley to the lowest position and attach a rope handle. Sit on the floor facing the machine with your legs extended toward it and a slight bend in your knees.
- 2Grip the rope with a neutral grip, one hand on each end, and slide back until your arms are straight and the cable is under tension.
- 3Sit tall with your chest up, brace your core, and keep a slight natural arch in your lower back.
- 4Pull the rope toward your lower ribs by driving your elbows back along your sides, keeping your upper arms close to your torso.
- 5Squeeze your shoulder blades together at the end of the pull, holding the contraction briefly without leaning back.
- 6Extend your arms under control to return the rope forward, letting your shoulder blades spread without rounding your upper back.
- 7Complete your reps, then let the weight settle back onto the stack with control.
Consejos de técnica
- Lead each rep with your elbows, not your hands, so the pull comes from your back rather than your biceps.
- Keep your torso upright and still — let your arms and shoulder blades do the work instead of rocking back and forth.
- Pull the rope ends slightly apart toward your hips at the end of the row to drive shoulder-blade retraction and engage the mid and lower traps.
- Move through a full range: let the shoulder blades spread forward on the stretch, then fully retract them at the squeeze.
Errores comunes
- Leaning the torso back to heave the weight, which turns the row into a momentum swing and takes tension off the lats.
- Rounding the upper back on the return, which shifts load onto the spine and reduces the stretch on the target muscles.
- Pulling only with the arms and not retracting the shoulder blades, so the biceps fatigue before the back is worked.
- Using too much weight and shortening the range of motion, cutting both the stretch and the peak contraction.
Preguntas frecuentes
What muscles does the cable seated on floor row with rope work?
It targets the latissimus dorsi and teres major, the middle and lower fibers of the trapezius, and the rotator-cuff muscles infraspinatus and teres minor. Together these build back thickness and pull the shoulder blades back.
Why use a rope instead of a straight bar or handle?
The rope lets you keep a neutral grip and pull the ends apart at the end of the rep, which increases shoulder-blade retraction and recruits the mid and lower traps and rear shoulder more than a fixed handle.
Is the cable seated on floor row good for beginners?
Yes. The cable provides smooth, constant tension and the seated-on-floor position is stable, so it is a beginner-friendly way to learn to row from the back rather than the arms. Start light and focus on squeezing the shoulder blades.
How many sets and reps should I do?
For back size and strength, 3–4 sets of 8–12 reps with controlled tempo works well. Choose a weight that lets you finish each set with good form and a full squeeze at the back.
