Cable Squat Row (with rope attachment)

The Cable Squat Row (with rope attachment) is a compound exercise that targets multiple muscle groups, including the back, shoulders, legs, and core. This exercise is performed using a cable machine and a rope attachment, making it a great choice for both home and gym workouts. To begin, stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Adjust the cable to a height that allows you to fully extend your arms in front of you. Grasp the rope attachment with an overhand grip, ensuring that there is enough tension in the cable. As you begin the exercise, simultaneously lower into a squat position while pulling the rope towards your body. Keep your chest up, back straight, and engage your core throughout the movement. Exhale as you pull the rope towards your abdomen, squeezing your shoulder blades together. To maximize the benefits of this exercise, focus on maintaining proper form and controlling the movement. Aim for a full range of motion, ensuring that you lower down into a deep squat position and fully extend your arms in front of you at the starting position. Also, be mindful of your breathing pattern, inhaling as you lower into the squat and exhaling as you row the rope towards your body. Including the Cable Squat Row (with rope attachment) in your fitness routine can help improve upper body strength, posture, and overall muscular development. Consistency and proper technique are key to getting the most out of this exercise. Remember to consult with a fitness professional for personalized guidance and additional variations based on your individual needs and goals.

Instructions

• Start by setting the cable machine to the appropriate height and attaching the rope to the pulley.
• Stand facing the machine with your feet shoulder-width apart and grab the rope handles with an overhand grip.
• Bend your knees slightly and hinge at your hips, keeping your back straight and chest up.
• Engage your core and begin the movement by pulling the rope towards your body, leading with your elbows. Keep your shoulders down and back throughout the exercise.
• Squeeze your shoulder blades together at the top of the movement and pause for a second.
• Slowly reverse the movement, extending your arms and allowing the rope to return to the starting position.
• Repeat for the desired number of repetitions.
• Remember to maintain a controlled tempo throughout the exercise, focusing on proper form and breathing.

Tips & Tricks

• Maintain proper form throughout the exercise, keeping your back straight and core engaged.
• Focus on pulling the cable towards your body with your back muscles, not just your arms.
• Exhale as you pull the cable towards your body and inhale as you return to the starting position.
• Vary your grip position on the rope attachment (wide grip, narrow grip) to target different muscles in your back.
• Control the movement and avoid using momentum to ensure optimal muscle engagement.
• Incorporate this exercise into your full-body workout routine to target multiple muscle groups.
• Adjust the weight on the cable machine to a challenging but manageable level for your fitness level.
• Gradually increase the resistance or weight over time to continue making progress.
• Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.
• Fuel your body with a balanced diet that includes sufficient protein to support muscle repair and growth.