Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Seated Row (Rope Extension) Instructions

  1. Attach the rope extension to the low pulley cable. Adjust the weight.
  2. Sit down in front of the cable machine facing the cable with your legs shoulder-width apart and knees slightly bent.
  3. Grasp the rope from the bottom with your thumbs in.
  4. Lean back, keeping your back straight to take the weight off the stack. Your shoulders should be back and your arms fully extended.
  5. To execute the movement, slowly pull the rope in towards your stomach.
  6. Pull the rope back as far as possible and squeeze your shoulder blades together at the top of the movement.
  7. Pause, and then slowly lower the weight back to the starting position.
  8. Repeat.

Seated Row (Rope Extension) Tips

  • Only your arms should be moving throughout each rep.
  • Don't allow your shoulders to come forward or use your legs/waist to move the weight back.
  • Do not let the weight stack drop fully until you've finished the set.