Description

The cable squat row with rope attachment is a compound exercise that targets multiple muscle groups simultaneously, including the back, shoulders, and legs. This exercise helps improve strength and coordination.

Starting Position

Stand facing the cable machine with a rope attachment at hip height. Hold the rope handles with an overhand grip, step back to create tension in the cable, and position your feet shoulder-width apart.

Technical Execution

Initiate the movement by bending your knees and hips to squat down while keeping your chest up and back straight. Once at the bottom of the squat, pull the handles towards your body while keeping your elbows close to your sides. Squeeze your shoulder blades together at the top of the row.

Range of Motion

Ensure a full range of motion by squatting down until your thighs are parallel to the ground and extending fully at the top of the row.

Variations

Some variations include changing the grip width on the handles, using different attachments like a straight bar or single handles, or incorporating pauses at different points in the movement.

Common Mistakes

Common mistakes include rounding the back, using momentum instead of controlled movements, and not engaging the core muscles properly.

Practical Advice

Focus on maintaining a neutral spine throughout the movement, control the weight during the eccentric phase, and ensure proper breathing technique.

Additional Notes

It's important to adjust the cable height and weight according to your fitness level and always warm up before performing this exercise.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

Secondary Muscles