Cable Squat Row (with rope attachment) exercise animation (Hombre)

Cable Squat Row (with rope attachment)

Músculo objetivo
Gluteus Maximus, Infraspinatus, Latissimus Dorsi, Quadriceps, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Músculos sinergistas
Adductor Magnus, Brachialis, Brachioradialis, Deltoid Posterior, Soleus
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable squat row with a rope attachment is a compound movement that pairs a squat with a horizontal row, training the back and legs together. The row targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, while the squat drives the quadriceps and glutes. It builds full-body pulling strength and is a useful conditioning and posture-focused exercise.

Cómo hacer el Cable Squat Row (with rope attachment)

  1. 1Set the cable pulley to a low position and attach a rope. Face the machine and grip an end of the rope in each hand with a neutral grip, palms facing each other.
  2. 2Step back to create tension on the cable and stand with your feet shoulder-width apart, toes turned slightly out.
  3. 3Brace your core, keep your chest up, and let your arms extend forward as you sink into a squat, sitting your hips back and down until your thighs are roughly parallel to the floor.
  4. 4Drive through your heels to stand back up, extending your knees and hips together.
  5. 5As you reach the top, pull the rope toward your lower ribs, leading with your elbows and driving them back past your torso.
  6. 6Squeeze your shoulder blades down and together at the end of the pull, keeping your wrists neutral.
  7. 7Extend your arms forward under control to return the rope to the start, letting the next squat begin as the weight travels back.
  8. 8Complete your reps, then step in to release the tension and set the rope down safely.

Consejos de técnica

  • Time the movement so the legs and back work as one rep: squat down with arms long, then stand and row as you reach the top.
  • Keep your torso tall and your spine neutral throughout; let your legs do the squatting rather than rounding your back to reach the bottom.
  • Pull the rope ends apart slightly and toward your ribs to fully engage the lats, teres major, and lower and middle traps.
  • Control the return on every rep instead of letting the stack yank your arms forward, keeping tension on the working muscles.
  • Match the cable weight to the weaker link — the row, not the squat — so your back leads the load.

Errores comunes

  • Rounding the lower back at the bottom of the squat, which removes tension from the quads and puts the spine at risk under load.
  • Rowing with the arms only and shrugging the shoulders up, which shifts work off the lats and lower traps and onto the upper traps and neck.
  • Using momentum to jerk the weight up, which lets the legs and back cheat the rep and reduces tension on the target muscles.
  • Letting the knees cave inward during the squat, which strains the joint and weakens drive from the glutes and quads.
  • Standing too close to the machine so there is no cable tension at the top, cutting the row short of a full contraction.

Preguntas frecuentes

What muscles does the cable squat row work?

The row targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, while the squat drives the quadriceps and glutes. The rear delts, brachialis, brachioradialis, adductor magnus, and soleus assist.

How wide should my stance be?

Stand about shoulder-width apart with your toes turned slightly out. This gives a stable base for the squat and lets your hips sit back without your knees caving in.

Is the cable squat row good for beginners?

Yes. The cable provides smooth, controlled resistance, and you can start light to learn the squat-and-row timing. Master a bodyweight squat first so you can keep a neutral spine under load.

How many sets and reps should I do?

For general strength and conditioning, 3 to 4 sets of 8 to 12 reps works well. Because it combines a squat and a row, keep the weight moderate so both movements stay clean.

Should I squat and row at the same time?

No — sequence them. Squat down with your arms extended, then stand and row as you reach the top, and reverse on the way down. Separating the two phases keeps tension on the right muscles each rep.

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