Cable Squat Row (Rope)
Expert Advice
Keep your elbows close to your body during the row to maximize engagement of the back muscles.
How-to-do Steps
- Attach a rope to the low pulley of a cable machine.
- Stand facing the cable machine with feet shoulder-width apart.
- Squat down and grasp the rope with both hands.
- Stand up by extending your hips and knees.
- Pull the rope towards your abdomen, squeezing your shoulder blades together.
- Extend your arms and return to the squat position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Squat Row (Rope) primarily targets the Glutes, Shoulders, Lats, Quads, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Shoulders20%
Lats20%
Quads20%
Traps10%
Secondary
Biceps5%
Forearms3%
Calves2%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Squat Row (Rope) work?
Cable Squat Row (Rope) primarily targets the Glutes, Shoulders, Lats, Quads, Traps. Secondary muscles involved include Biceps, Forearms, Calves. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Squat Row (Rope)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Squat Row (Rope) suitable for beginners?
Cable Squat Row (Rope) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
