Cable Seated on Floor Row with Rope

A functional back exercise performed from the floor. The rope allows for a neutral grip and a deep pull into the lats and rhomboids.

Exercise Details

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

Required Equipment

Cable Machine with Rope Attachment

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Sit on the floor in front of a low pulley. Hold the rope attachment with a neutral grip. Sit tall with legs extended and knees slightly bent.

Instructions

1. Pull the rope toward your stomach.
2. Spread the rope ends at the peak of the contraction.
3. Squeeze your shoulder blades.
4. Slowly return to the start.
5. Keep your back straight and chest lifted.

Common Mistakes

1. Rounding the spine.
2. Using excessive leg drive.
3. Shrugging the shoulders.

Alternative Exercises

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