Step by step instructions, muscle activation and variants for the Cable Seated on Floor Row with Rope.
The Cable Seated on Floor Row with Rope is a back exercise performed sitting directly on the floor with legs extended, using a low-pulley cable and rope attachment. The floor-seated position increases the range of motion through a full hip-hinge component and places direct emphasis on the lats, rhomboids, and upper back muscles.
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The Cable Seated on Floor Row with Rope 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.