Cable Rope Seated Row
Expert Advice
Maintain a neutral spine and avoid using momentum to pull the weight, focusing on a controlled movement.
How-to-do Steps
- Sit at the cable row machine with your knees slightly bent and feet braced.
- Grasp the rope with both hands, palms facing each other.
- Pull the rope towards your abdomen, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Rope Seated Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Rope Seated Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Rope Seated Row work?
Cable Rope Seated Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Rope Seated Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Rope Seated Row suitable for beginners?
Cable Rope Seated Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
