Cable Squat Row (with Rope Attachment)

The cable squat row (with rope attachment) is a compound exercise that combines a squat with a rowing motion, targeting the lats and engaging the biceps, rhomboids, and rear deltoids. It requires coordination, core stability, and strength.

Quick Facts

How to Do Cable Squat Row (with Rope Attachment)

Follow these step-by-step instructions to perform Cable Squat Row (with Rope Attachment) with proper form and technique.

1. Attach a rope to a cable machine at waist height.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
4. Grasp the rope with an overhand grip, with your hands shoulder-width apart.
5. Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
6. Keep your elbows close to your body and continue pulling until your hands reach your chest.
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.
8. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Squat Row (with Rope Attachment) targets helps you integrate it effectively into your training program.

Benefits of Cable Squat Row (with Rope Attachment)

Incorporating Cable Squat Row (with Rope Attachment) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Lats Development: Cable Squat Row (with Rope Attachment) directly targets and strengthens the Lats, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps, Rhomboids, and Rear Deltoids, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Squat Row (with Rope Attachment) build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Squat Row (with Rope Attachment) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Squat Row (with Rope Attachment), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Lats and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Lats typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Squat Row (with Rope Attachment), track these metrics during your workouts: