Cable Seated on Floor Row with Rope

Strengthen your entire back with the Cable Seated on Floor Row using a rope attachment.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Seated on Floor Row with Rope

Compound

Cable Squat Row (with rope attachment)

Back · Gluteus Maximus · Cable

Intermediate

Compound

Cable Seated Row with V bar

Back · Infraspinatus · Cable

Intermediate

Compound

Cable Seated Lats Focused Row

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Bent Over Row with Bar

Back · Infraspinatus · Cable

Intermediate

Description

A rowing exercise that targets the back muscles, performed while seated on the floor and using a cable machine with a rope attachment.

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How to do Cable Seated on Floor Row with Rope

01
Setup
Position a rope attachment on a low pulley cable machine, ensuring the pin is set to an appropriate weight.
02
Setup
Sit on the floor facing the machine with legs extended and a slight bend in the knees, bracing your feet firmly against the footplate or a stable surface. Grasp the ends of the rope with a neutral grip, palms facing each other.
03
Lean forward slightly from the hips, maintaining a straight back and engaged core to achieve a stretch in your lats without rounding your spine.
04
Initiate the pull by retracting your shoulder blades, then drive your elbows back and pull the rope towards your lower abdomen. Squeeze your shoulder blades together at the peak contraction, keeping your chest lifted.
05
Slowly control the rope back to the starting position, allowing your shoulder blades to protract and feeling a stretch in your lats. Exhale as you pull the rope in, and inhale as you extend your arms back out.

Tips

Maintain a neutral spine throughout the entire movement; avoid rounding your back or hyperextending your lumbar spine to protect your lower back.
Focus on initiating the pull with your shoulder blades, thinking about driving your elbows backward rather than just pulling with your biceps to maximize back muscle engagement.
Vary your hand position on the rope ends to slightly alter the angle of pull and emphasize different back muscle fibers for more comprehensive development.
Keep your chest up and shoulders depressed, preventing your shoulders from shrugging towards your ears during the pull to maintain tension on the target muscles.

Common mistakes

Rounding the back during the pull places undue stress on the spine; maintain a rigid, neutral spine throughout the entire range of motion by engaging your core.
Using excessive momentum or "jerking" the weight reduces muscle activation; choose a lighter weight and focus on a controlled, deliberate pull and release to truly work your back.
Allowing shoulders to elevate or shrug during the pull shifts tension from the back to the traps and neck; actively depress your shoulders and keep them away from your ears to isolate the back muscles.

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Questions

What muscles does Cable Seated on Floor Row with Rope work?

Cable Seated on Floor Row with Rope primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Cable Seated on Floor Row with Rope good for beginners?

Cable Seated on Floor Row with Rope is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Seated on Floor Row with Rope?

You need Cable to perform Cable Seated on Floor Row with Rope. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Seated on Floor Row with Rope?

Maintain a neutral spine throughout the entire movement; avoid rounding your back or hyperextending your lumbar spine to protect your lower back. Focus on initiating the pull with your shoulder blades, thinking about driving your elbows backward rather than just pulling with your biceps to maximize back muscle engagement. Vary your hand position on the rope ends to slightly alter the angle of pull and emphasize different back muscle fibers for more comprehensive development. Keep your chest up and shoulders depressed, preventing your shoulders from shrugging towards your ears during the pull to maintain tension on the target muscles.

What are common mistakes when doing Cable Seated on Floor Row with Rope?

Rounding the back during the pull places undue stress on the spine; maintain a rigid, neutral spine throughout the entire range of motion by engaging your core. Using excessive momentum or "jerking" the weight reduces muscle activation; choose a lighter weight and focus on a controlled, deliberate pull and release to truly work your back. Allowing shoulders to elevate or shrug during the pull shifts tension from the back to the traps and neck; actively depress your shoulders and keep them away from your ears to isolate the back muscles.