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All exercises

Cable rope seated row

Beginner

Cable rope seated row is a compound cable exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
  2. 2Grasp the cable ropes with an overhand grip, palms facing each other.
  3. 3Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
  4. 4Pull the cable ropes towards your body, squeezing your shoulder blades together.
  5. 5Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Inverted rowBodyweight
  • Inverted row on benchBodyweight
  • Inverted row with strapsBodyweight
  • Dumbbell one arm bent-over rowDumbbell
  • Cable rope crossover seated rowCable

Easier variations

  • Inverted rowBodyweight
  • Inverted row on benchBodyweight
  • Inverted row bent kneesBodyweight

Harder variations

  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
Logged today · 2 min restCable rope seated row

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