Cable Seated on Floor Row (Rope)
Expert Advice
Keep your back straight and chest up throughout the movement to fully engage your back muscles.
How-to-do Steps
- Sit on the floor in front of a cable machine with your legs extended and a rope attachment connected to the low pulley.
- Grasp the rope with both hands and sit up straight with a slight bend in your knees.
- Pull the rope towards your waist, driving your elbows back and squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position, maintaining tension on the cable.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Seated on Floor Row (Rope) 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
Shoulders34%
Lats33%
Traps33%
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 Seated on Floor Row (Rope) work?
Cable Seated on Floor Row (Rope) primarily targets the Shoulders, Lats, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated on Floor Row (Rope)?
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 Seated on Floor Row (Rope) suitable for beginners?
Cable Seated on Floor Row (Rope) 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.
