Step by step instructions, muscle activation and variants for the Cable Rope Seated Row.
The cable rope seated row uses a rope attachment on a seated cable row machine to target the middle back with a wider grip finish and greater range of motion. The neutral hand position from the rope reduces wrist strain and allows the elbows to flare out slightly at the peak contraction, maximizing lat and mid-back engagement.
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The Cable Rope Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.