Cable Seated Row To Neck with Rope Attachment

Muscles worked

Setup

1. Sit on the bench facing the cable machine with your feet firmly planted on the footrests or floor.
2. Attach a rope to the pulley set at chest height.
3. Grasp the ends of the rope with a neutral grip (palms facing each other) and sit back until your arms are fully extended.
4. Maintain an upright torso with a slight backward lean and a proud chest.

How to do it

1. Exhale and pull the rope towards your neck or chin, flaring your elbows out wide and away from your body.
2. As you pull, actively pull the ends of the rope apart to maximize the contraction in your rear delts and upper back.
3. Inhale and slowly extend your arms back to the starting position, maintaining tension on the cable.
4. Follow a controlled tempo: 1 second for the pull, a 1-second squeeze at the top, and 2 seconds for the return.

Form checklist

• Keep your elbows high and aligned with your shoulders throughout the movement.
• Avoid shrugging your shoulders up toward your ears; keep the scapula depressed.
• Maintain a stationary torso and avoid using momentum or rocking to pull the weight.
• Ensure the rope ends travel toward your ears, not your chest.

Pro tips

• Focus on 'leading with the elbows' to shift the load from your biceps to your rear deltoids and traps.
• Imagine trying to pull the rope through your head to achieve maximum scapular retraction and rear delt shortening.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform a 'slow eccentric' by taking 4-5 seconds to return the weight to the starting position.

Frequently asked

What muscles does the cable seated row to neck with rope attachment work?

The cable seated row to neck with rope attachment primarily targets the lats and rhomboids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable seated row to neck with rope attachment?

The cable seated row to neck with rope attachment uses cable.

Is the cable seated row to neck with rope attachment good for beginners?

The cable seated row to neck with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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