Rope Cable Squat Row
In SetGrip: Cable Squat Row (Rope)
Rowing a rope from a waist-height cable while dropping into a squat couples the pull to your leg drive: you stand as you row, and the lats fire hardest just as your hips extend. It is a coordination and conditioning drill more than a lat builder, so keep the weight modest enough that the squat stays deep and honest.
How to do the Rope Cable Squat Row
- Attach a rope to a cable machine at waist height.
- Stand facing the cable machine with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
- Grasp the rope with an overhand grip, with your hands shoulder-width apart.
- Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
- Keep your elbows close to your body and continue pulling until your hands reach your chest.
- Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm back toward the hip, and they take over more as the elbows stay close to the body and the pull goes toward the waist.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Easier and harder
Frequently asked questions
What muscles does the Rope Cable Squat Row work?
The Rope Cable Squat Row primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Rope Cable Squat Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Rope Cable Squat Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Rope Cable Squat Row?
If you cannot do the Rope Cable Squat Row, try the Cable Kayak Row, the Seated V Bar Cable High Row or the Cable Crossover Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Rope Cable Squat Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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