Cable Squat Row (with Rope Attachment)

Target muscle

Lats

Also works

Biceps, rhomboids, rear deltoids

Equipment

Cable

Body part

Back

How to do the cable squat row (with rope attachment)

1. Attach a rope to a cable machine at waist height.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
4. Grasp the rope with an overhand grip, with your hands shoulder-width apart.
5. Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
6. Keep your elbows close to your body and continue pulling until your hands reach your chest.
7. Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
8. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The biceps, rhomboids and rear deltoids work as secondary muscles. See all lat exercises or every cable exercise.