Cable Squat Row (With Rope Attachment) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Squat Row (With Rope Attachment) is a compound exercise performed on a cable machine that primarily targets the lats while also engaging the upper back as a secondary muscle group. This movement combines a squat with a rowing action, requiring you to bend at the knees and hips while keeping your chest up and core engaged, then pull the rope attachment toward your lower ribcage by squeezing the shoulder blades together. The exercise emphasizes proper form, controlled motion, and maintaining tension on the cable throughout, promoting both lower- and upper-body strength, improving posture, and enhancing overall back development.
How to Perform
Stand facing a cable machine set with a rope on the low pulley.
Take hold of the rope ends with a neutral grip, palms facing each other, and step back slightly so the cable is under tension.
Position your feet about shoulder-width apart with toes angled slightly outward. Brace your core and keep your spine straight and chest lifted throughout the exercise.
Lower yourself into a squat by bending at the hips and knees, as if sitting down on an invisible chair. Focus on keeping your weight on your heels and maintaining an upright chest.
Once at the bottom of the squat, draw the rope toward your lower ribcage by bending your elbows and squeezing your shoulder blades together. Keep your elbows tucked close to your body to maximize engagement of the lats and upper back.
Hold briefly at the peak of the row, then slowly straighten your arms, returning to the starting position while keeping tension on the cable.
Repeat for the desired number of repetitions, ensuring smooth and controlled motion throughout each rep.
Always prioritize proper posture, controlled movement, and a steady tempo to target the muscles effectively while reducing the risk of strain or injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted and spine neutral to protect your lower back.
Maintain tension on the cable throughout the entire movement for constant muscle engagement.
Avoid letting your elbows flare out; keep them close to your body to focus on lats and upper back.
Engage your core throughout to stabilize your torso and improve squat form.
Control both the pulling and returning phases; avoid jerking or using momentum.
Keep your weight in your heels during the squat to protect your knees and improve balance.
Use a rope length and step-back distance that allow a full range of motion without straining.
Focus on squeezing your shoulder blades together at the top of the row for maximum back activation.
Avoid rounding your lower back at any point; this reduces risk of injury.
Breathe steadily—inhale while lowering into the squat, exhale while pulling the rope.
How Not to Perform
Do not round or hunch your back during the squat or row, as this puts excessive strain on your lower spine.
Avoid leaning too far forward or backward; maintain an upright chest to keep tension on the target muscles.
Do not let your elbows flare out to the sides; this shifts work away from the lats and reduces effectiveness.
Avoid using momentum or jerking the rope; this wastes energy and reduces muscle engagement.
Do not let the cable go slack at any point; losing tension reduces the exercise’s effectiveness.
Avoid letting your knees collapse inward or shift past your toes during the squat, which can risk injury.
Do not overextend your arms too quickly at the bottom of the row; this can stress your shoulder joints.
Avoid holding your breath or tensing unnecessarily; proper breathing helps maintain stability and focus.
Do not use excessively heavy weight that forces you to compromise form; control is more important than load.
Avoid rushing through reps; a slow, controlled tempo ensures maximum engagement of the lats and upper back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
