Cable Rope Seated Row
Cable Rope Seated Row pairs unbroken cable tension with a thicker, wider upper back — a step up once the basics feel easy.
How to do Cable Rope Seated Row
- Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
- Grasp the cable ropes with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
- Pull the cable ropes towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Cable Rope Seated Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Rope Seated Row Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Rope Seated Row
Swap Cable Rope Seated Row For
Cable Rope Seated Row — Frequently Asked Questions
How do you do the Cable Rope Seated Row?
Sit on the rowing machine with your feet flat on the footrests and knees slightly bent. Grasp the cable ropes with an overhand grip, palms facing each other. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Rope Seated Row work?
The Cable Rope Seated Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Rope Seated Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Rope Seated Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Rope Seated Row?
Try the Bodyweight Standing Close-grip Row, Barbell Pendlay Row or the Medicine Ball Overhead Slam. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
