Cable Squat Row with Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to a low position (bottom or hip height) and attach the rope handle.
2. Grip the rope ends with a neutral grip (palms facing each other) and step back until there is tension on the cable with arms fully extended.
3. Position your feet shoulder-width apart with toes slightly pointed out and maintain a tall, upright posture.

How to do it

1. Inhale and lower into a squat by hinging at the hips and bending the knees, keeping your arms extended toward the pulley.
2. Exhale and drive through your heels to stand up, simultaneously pulling the rope toward your midsection as you reach the top.
3. At the peak of the movement, pull the rope ends apart toward your hips and squeeze your shoulder blades together.
4. Control the weight back to the starting position with a 2-second eccentric phase as you begin the next squat.

Form checklist

• Keep your chest up and spine neutral; do not let the cable pull your shoulders into a rounded position.
• Ensure your knees track in line with your toes and do not cave inward during the squat.
• Time the row so the peak back contraction occurs exactly as you reach full hip and knee extension.
• Keep your weight centered over your mid-foot and heels throughout the entire range of motion.

Pro tips

• Focus on 'pulling through the elbows' to maximize lat and trapezius engagement rather than relying solely on your biceps.
• Pause for one second at the top of the movement to emphasize the mind-muscle connection in the glutes and upper back.

Make it harder

• Perform the movement on one leg to significantly increase the demand on core stability and unilateral leg strength.
• Add a 3-second pause at the bottom of the squat before explosive standing and rowing to increase time under tension.

Frequently asked

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

The cable squat row with rope attachment primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the abs and obliques as secondary muscles.

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

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

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

The cable squat row 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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