Home Exercises Back / Wing Seated Cable Rope Row
Seated Cable Rope Row

Seated Cable Rope Row

Back / WingErector Spinae Full GymCable
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Primary musclesBack / Wing، Erector Spinae
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12

Overview

Exercises that train the same muscle group can appear similar, yet different angles shift the emphasis to different parts of the muscle. For more complete muscle development, include movements that target multiple aspects in your program.

How to do it

  1. 1

    This is one of the most effective exercises for the back. It helps you develop back width and back thickness at the same time. Cable work keeps tension on the muscles through the full range of motion. With cables, you train both the concentric and eccentric phases of the exercise. Greater tension leads to greater muscle activation.

  2. 2

    A strong back helps keep the spinal column properly aligned and makes daily tasks easier with a lower injury risk. Along with strengthening the back, this exercise also works the arms and shoulders secondarily.

Muscles worked

Target

Latissimus Dorsi

Synergists

Levator Scapulae، Erector Spinae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis

Muscles worked — Seated Cable Rope Row

Alternatives & variations

Unilateral Lat Stretch on the Wall

Unilateral Lat Stretch on the Wall

Back / WingErector Spinae Full Gym Stretching
Band Assisted Muscle-Up

Band Assisted Muscle-Up

Back / WingCalisthenic Full Gym
Bent Over Dumbbell Row

Bent Over Dumbbell Row

Back / WingErector Spinae Dumbbells
Reverse Lat-Pulldown

Reverse Lat-Pulldown

Back / Wing Full Gym
Dead Hang

Dead Hang

Back / Wing Full Gym
Inverted Row

Inverted Row

Back / Wing Full Gym
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