Male

Cable Rope Seated Row

Muscles involved

The Cable Rope Seated Row is an outstanding finisher to round out your back workout at the end of a session. Once you have completed your heavy compound pulls, moving to this exercise using the cable machine allows you to spread the rope ends apart at the squeeze, forcing every muscle in your back to contract deeply. Because the cable delivers constant tension without overloading your lower back, it fits perfectly as a closing exercise performed for higher reps. Use this as your final pump builder to drain any remaining energy from your back muscles before hitting the showers.

How to do it

1. Sit in front of the cable machine with your legs shoulder-width apart and grip the rope from below with your thumbs inward. 2. Lean slightly backward with your back straight and arms extended, shoulders back. 3. Pull the rope towards your stomach height, contracting your shoulder blades. 4. Hold the contraction for a few seconds, slowly return to the starting position, and repeat.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep your shoulders down and away from your ears when pulling. - Focus on squeezing your shoulder blades together at the end of the movement. - Avoid swinging your torso using momentum.