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Last updated February 2, 2026
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Row - Seated (Cable: Rope)
Attach a rope to the seated row. Pull the rope towards your neck, separating your hands at the end. This targets the upper back, rear delts, and traps effectively.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper back / rhomboids
Secondary
rear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablerope
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit down on the cable row machine with your feet placed firmly on the footrests.
- Adjust the seat height if necessary so that your knees are slightly bent and your feet are flat.
- Step 2Grab the Rope
- Reach forward and grab the rope attachment with both hands, using a neutral grip (palms facing each other).
- Ensure that your arms are fully extended and your shoulders are relaxed.
- Step 3Position Your Body
- Sit up straight with your back aligned and your core engaged.
- Keep your shoulders down and away from your ears, maintaining a neutral spine.
- Step 4Pull the Rope
- Begin the movement by pulling the rope towards your torso, bending your elbows and keeping them close to your body.
- Focus on squeezing your shoulder blades together as you pull.
- Step 5Control the Return
- Slowly extend your arms back to the starting position, maintaining control throughout the movement.
- Ensure that your back remains straight and your core engaged as you return to the starting position.
- Step 6Repeat
- Continue to pull and release for the desired number of repetitions, ensuring proper form with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully place the rope back on the machine.
- Stand up slowly, ensuring that you maintain good posture as you exit the machine.