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Cable Rope Seated Row

Cable Rope Seated Row

The Cable Rope Seated Row is a popular exercise that targets multiple muscles in your back, arms, and shoulders. This exercise is performed using a cable machine and a rope attachment, making it a great option for both home and gym workouts. During the Cable Rope Seated Row, you sit upright on a bench with your feet securely placed on the footrests or flat on the ground. Grasp the rope attachment with an overhand grip, ensuring that your hands are slightly wider than shoulder-width apart. Keep your back straight, core engaged, and shoulders relaxed. To begin the exercise, pull the rope towards you by retracting your shoulder blades and driving your elbows back. Focus on squeezing your back muscles at the end of the movement. Ensure that you maintain control and a smooth, controlled motion throughout the exercise. The Cable Rope Seated Row is a versatile exercise that can be modified to suit your fitness level. You can adjust the weight on the cable machine to increase or decrease the intensity. Remember to warm up properly and start with a weight that allows you to maintain proper form while challenging your muscles. Incorporating the Cable Rope Seated Row into your workout routine can help improve your posture, strengthen your back and arms, and enhance your overall upper body strength. As with any exercise, it's important to perform it with proper form to avoid any potential injuries. Start slowly, listen to your body, and enjoy the benefits of this effective exercise!


  • Sit on the machine with your feet flat on the footrest, knees slightly bent, and your torso upright.
  • Place your feet shoulder-width apart and grab the cable ropes with an overhand grip.
  • Initiate the movement by pulling your shoulder blades back and squeezing them together.
  • Pull the cable ropes towards your body, bending your elbows and bringing them close to your sides.
  • Continue pulling until your hands are just past your torso.
  • Pause for a moment, then slowly extend your arms, returning to the starting position.
  • Repeat the movement for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to target the muscles effectively.
  • Engage your core by pulling your navel towards your spine to stabilize your body during the movement.
  • Start with lighter weights and gradually increase the resistance to avoid straining your back or shoulders.
  • Keep your shoulders relaxed and avoid shrugging them during the movement to prevent unnecessary tension.
  • Perform a full range of motion by fully extending your arms, and then squeezing your shoulder blades together at the end of each repetition.
  • Control the movement both on the way up (eccentric phase) and on the way down (concentric phase) for better muscle activation.
  • Breathe out as you pull the cable towards your body and inhale as you return to the starting position.
  • Try using different attachments like wide grip, narrow grip, or V-bar to target different areas of your back.
  • Incorporate other back exercises into your routine, such as pull-ups or bent-over rows, to achieve a well-rounded back workout.
  • Ensure you're using an appropriate weight that allows you to perform the exercise with proper form and complete the desired number of repetitions.

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