Intermediate
CABLE SQUAT ROW (WITH ROPE ATTACHMENT)
Back
Body Part
Lats
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope to a cable machine at waist height.
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Step:2 Stand facing the cable machine with your feet shoulder-width apart.
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Step:3 Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
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Step:4 Grasp the rope with an overhand grip, with your hands shoulder-width apart.
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Step:5 Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
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Step:6 Keep your elbows close to your body and continue pulling until your hands reach your chest.
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Step:7 Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
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Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
