Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsCompound
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps, Lats, Shoulders
Target Muscle Group
Upper Back
Seated Row (Rope Extension) Instructions
- Attach the rope extension to the low pulley cable. Adjust the weight.
- Sit down in front of the cable machine facing the cable with your legs shoulder-width apart and knees slightly bent.
- Grasp the rope from the bottom with your thumbs in.
- Lean back, keeping your back straight to take the weight off the stack. Your shoulders should be back and your arms fully extended.
- To execute the movement, slowly pull the rope in towards your stomach.
- Pull the rope back as far as possible and squeeze your shoulder blades together at the top of the movement.
- Pause, and then slowly lower the weight back to the starting position.
- 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.
6 Comments
Can I use a mid row instead?
I think a mid-row would be ok to go with, Miz.
Any alternative to this?
Hi Vivian, what is the problem with this exercise? I only ask because I want to find the best replacement possible for you.
I don’t have that at home because I workout at home. So do you have any alternatives to that? Thanks.
You can do a two-arm dumbbell row on an incline bench with your chest down on the bench. This can help simulate that motion and target the back in a similar way.