Rope Seated Row

A seated row variation using a rope attachment to allow for a greater range of motion and a more natural wrist position.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Seated Cable Row Machine

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Sit at the rowing station and attach a rope to the pulley. Hold the rope ends with a neutral grip and sit tall.

Instructions

1. Pull the rope ends toward your waist.
2. Pull the ends slightly apart at the peak of the movement.
3. Squeeze the mid-back muscles.
4. Return to the start slowly.
5. Keep elbows tucked.

Common Mistakes

1. Flaring elbows excessively.
2. Using momentum.
3. Gripping the rope too tightly.

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