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Cable Row Rope
The Cable Row Rope is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 16%, rhomboids 16% and mid traps 16%.
Also known as: seated cable row (rope)
How to do it
- Clip a rope to the low pulley of a seated row station.
- Sit with the feet on the platform, knees slightly bent, and hold one rope end in each hand.
- Sit upright with the arms straight and the shoulders in a light stretch.
- Row the rope to the lower ribs, spreading the hands to either side of the body.
- Let the arms straighten slowly until the shoulder blades spread.
Tips
- Pull the rope apart at the end so the elbows can travel past the torso.
- Keep the wrists straight and neutral.
Common mistakes
- Leaning back to finish the rep.
- Holding the rope far from the knots, which lets it slip.
- Shrugging the shoulders as the elbows go back.
Muscles worked by the Cable Row Rope
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Cable Row Rope alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Row Rope work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Cable Row Rope good for beginners?
Yes. The Cable Row Rope is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Row Rope?
For example the Band Row, Hammer Strength Low Row and Hammer Strength Row. They train mostly the same muscles, some with different equipment.
How do you make the Cable Row Rope harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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