Cable Low Row With Rope Attachment

Muscles worked

Setup

1. Attach the rope to the low pulley and sit on the bench with your feet firmly on the footrests.
2. Grasp the rope with a neutral grip (palms facing each other) and sit back with a slight bend in your knees.
3. Maintain a tall, upright posture with your chest out and shoulders pulled back.

How to do it

1. Exhale as you pull the rope towards your lower abdomen, driving your elbows back behind your torso.
2. As the rope nears your body, pull the ends slightly apart to increase the contraction in your mid-back.
3. Inhale and slowly extend your arms back to the starting position, maintaining tension in the muscles.
4. Use a controlled tempo, focusing on a one-second squeeze at the peak of the movement.

Form checklist

• Keep your spine neutral and avoid rocking your torso back and forth.
• Keep your elbows tucked close to your ribs throughout the movement.
• Ensure your shoulders stay down and away from your ears to avoid shrugging.
• Maintain a slight bend in the knees to protect the lower back.

Pro tips

• Focus on pulling with your elbows rather than your hands to better engage the lats and minimize bicep dominance.
• At the peak of the movement, imagine trying to pinch a pencil between your shoulder blades for maximum trap activation.

Make it harder

• Add a 3-second isometric hold at the point of maximum contraction.
• Perform a slow 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the cable low row with rope attachment work?

The cable low row with rope attachment primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the cable low row with rope attachment?

The cable low row with rope attachment uses cable and rope.

Is the cable low row with rope attachment good for beginners?

Yes. The cable low row with rope attachment is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius