Seated Cable Row (Rope)

The peak contraction specialist — allows maximal scapular retraction by splitting the rope apart, creating extreme mid-back engagement and rear delt activation

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Rhomboids, Lats, Mid Traps
Secondary Muscles	Rear Delts, Biceps, Erector Spinae
Equipment	Cable Machine, Rope Attachment
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Cable position: Set pulley to low position (near floor)
2. Attachment: Secure rope attachment to cable (tricep rope works well)
3. Seat position: Sit on bench/seat with feet on footplate
4. Foot placement: Feet firmly planted, knees slightly bent
5. Starting posture: Torso upright or slight forward lean (10-15°), chest up
6. Grip: Neutral grip on rope ends, palms facing each other
7. Arms: Start with arms fully extended, rope ends together
8. Shoulders: Pulled down and back (depressed and ready to retract)

Equipment Setup

Equipment	Setting	Notes
Cable Pulley	Low position	Bottom of machine
Rope Attachment	Securely attached	Standard tricep rope (24-36 inches)
Footplate	Stable, knees bent	Maintain stable base
Starting position	Arms fully extended	Feel stretch in lats

Setup Cue

"Neutral grip on rope ends, get ready to split them apart at your ribs — this is all about the squeeze"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing neutral grip position with rope

1. Sit tall with chest up, feet firmly on footplate
2. Grip rope ends with neutral grip (palms facing)
3. Arms fully extended, rope ends touching or close together
4. Core engaged, slight forward lean from hips
5. Shoulders pulled down (depressed), ready to retract

Tempo: Controlled setup

Feel: Tension in lats, stable lower body, rope ready to split

⬅️ Pull Phase

What's happening: Rowing the rope toward torso, preparing to split

1. Pull rope toward lower ribs/upper abdomen
2. Lead with elbows, drive them back and slightly out
3. Keep torso stable (minimal lean back)
4. Begin separating rope ends as you approach torso
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats and mid-back engaging, rope separating

Critical: The magic happens at peak contraction when you split the rope

🔝 Peak Contraction (The Split)

What's happening: Maximal scapular retraction by splitting rope apart

1. Rope ends at ribs/torso level
2. Actively pull rope ends APART — separate them wide
3. Elbows behind torso, driving out to sides
4. Squeeze shoulder blades together HARD
5. Hold split position for 1-2 seconds
6. Chest proud, "puffing out" your chest

This is the unique benefit: Splitting the rope allows scapular retraction beyond what fixed handles permit

Common error here: Not actively splitting rope — just pulling it to torso without separation

➡️ Return Phase

What's happening: Controlled release back to start

1. Slowly bring rope ends back together
2. Extend arms forward, maintaining torso position
3. Allow shoulder blades to protract (spread apart)
4. Full arm extension, feel lat stretch
5. Breathing: Inhale as you extend arms

Tempo: 2-3 seconds (controlled eccentric)

Feel: Upper back muscles stretching under tension

Note: Don't let weight slam down — control the entire range

Key Cues

Primary Cues

• "Pull to your ribs, then rip the rope apart" — emphasizes the split at peak
• "Squeeze shoulder blades, try to touch them together" — maximal scapular retraction
• "Chest out, rope wide" — proper peak contraction position

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s pull, 1s split/hold, 2s return
Hypertrophy	2-2-3-0	2s pull, 2s split/squeeze, 3s return
Peak Contraction	2-3-3-0	2s pull, 3s split/hold, 3s return

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rhomboids	Scapular retraction — especially when splitting rope	██████████ 95%
Lats	Shoulder extension and adduction	████████░░ 85%
Mid Traps	Scapular retraction and stabilization	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Rear Delts	Horizontal shoulder extension — enhanced by rope split	████████░░ 80%
Biceps	Elbow flexion	██████░░░░ 60%
Lower Traps	Scapular depression and upward rotation	██████░░░░ 65%

Stabilizers

Muscle	Role
Core	Maintains upright torso position
Forearms/Grip	Grips rope ends throughout movement

Muscle Emphasis

Unique rope advantage: Ability to split rope at peak allows scapular retraction beyond anatomical limits of fixed handles To maximize mid-back: Focus entirely on splitting rope wide and squeezing shoulder blades To increase rear delt involvement: Pull rope slightly higher (toward sternum) and split wider Compared to V-handle: More scapular retraction ROM, greater rear delt activation Compared to wide bar: Similar mid-back emphasis but more natural movement, better peak contraction

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Not splitting rope at peak	Just pulling rope to torso without separating	Misses entire point of rope attachment	Actively pull rope ends APART at peak
Excessive torso rocking	Leaning way back to move weight	Uses momentum, reduces muscle tension	Stay upright, 10° max lean
Pulling too low	Pulling rope to belly button or below	Reduces scapular retraction emphasis	Pull to ribs/sternum for better squeeze
Incomplete arm extension	Partial range of motion	Limits muscle development	Fully extend arms, allow scapular protraction
Shrugging shoulders	Elevating shoulders toward ears	Misses target muscles, neck strain	"Shoulders down and back" throughout

Most Common Error

Not actively splitting the rope apart — this is THE defining characteristic of rope rows. If you're not pulling the rope ends apart at peak contraction, you might as well use a V-handle. The split creates maximal scapular retraction.

Self-Check Checklist

• Actively pulling rope ends apart at peak (not just touching torso)
• Strong squeeze between shoulder blades with rope split
• Minimal torso movement (staying mostly upright)
• Full arm extension at start (not partial ROM)
• Feeling it in mid-back and lats, not just arms

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🔀 Variations

By Execution Style

Standard Split (Recommended)

Aspect	Details
Technique	Pull to ribs, split rope apart at peak
Best For	Maximal scapular retraction, mid-back development
Emphasis	Rhomboids, mid traps, rear delts
Hold time	1-2 seconds split at peak

Extreme Split & Hold

Aspect	Details
Technique	Pull apart as wide as possible, hold 3-5 seconds
Best For	Peak contraction training, scapular strength
Emphasis	Isometric strength, muscle endurance
Load	Lighter weight to sustain long holds

No Split (Not Recommended)

Aspect	Details
Technique	Pull rope to torso without splitting
Best For	Nothing — use V-handle instead
Note	Defeats the purpose of using rope attachment

By Pull Height

To Ribs (Standard)

Variation	Target Area	Why
Lower ribs/upper abdomen	Balanced lat and mid-back	Best overall development

To Sternum

Variation	Target Area	Why
Mid-chest/sternum	More mid-back and rear delts	Greater scapular retraction emphasis

To Face (Face Pull Variation)

Variation	Target Area	Why
Toward face/neck	Rear delts, external rotation	Transitions into face pull territory

By Tempo & Training Goal

Focus	Modification	Purpose
Hypertrophy	2-2-3 tempo, moderate weight	Maximum time under tension with split
Peak Contraction	2-3-3 tempo, lighter weight, hard split	Build scapular retraction strength
Strength	Heavier load, 8-10 reps, 1s split	Build pulling power
Metabolic Stress	Light weight, 15-20 reps, continuous tension	Muscle pump, endurance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-10	2 min	Moderate-Heavy	1-2
Hypertrophy	3-4	10-15	90s-2min	Moderate	2-3
Peak Contraction	3	12-15	90s	Light-Moderate	3
Endurance	2-3	15-20	60-90s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Pull day	After primary rows	Excellent accessory for peak contraction
Back day	Mid-to-late workout	Finish mid-back after heavy compounds
Upper body day	After heavy pulls	High-quality scapular work
Posture focus	Second or third exercise	Scapular retraction strength development

Programming Note

Rope rows excel as an accessory movement after heavier rowing variations. The rope split allows for incredible peak contraction, making this ideal for hypertrophy work in the 10-15 rep range with 2-second holds at peak.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, learn to split rope properly
Intermediate	2x/week	3-4 sets, emphasize peak contraction
Advanced	2x/week	3-4 sets, include extended isometric holds

Progression Scheme

Progressive Overload

Prioritize rope split quality and scapular squeeze over load. Progress by:

1. Improving split width and hold time
2. Adding reps with perfect split
3. Adding weight only when split quality is perfect

Sample Progression

Week	Weight	Sets x Reps	Notes
1	70 lbs	3x12	Learn to split rope, 1s hold
2	80 lbs	3x12	Add weight, maintain split quality
3	90 lbs	3x12	Add weight, 2s hold at peak
4	60 lbs	3x15	Deload, practice extreme splits, 3s holds
5	100 lbs	3x12	Continue progression with quality splits

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Seated Cable Row V-Handle	Learn basic rowing pattern first
Machine Row	True beginner, need guided movement
Band Row	Home setup, very light resistance

Progressions (Harder)

Exercise	When Ready	Link
Heavy Rope Row	Can perform 3x12 with perfect splits at moderate weight
Single-Arm Cable Row	Want unilateral work, core challenge
Face Pull	Want to emphasize rear delts more, external rotation

Alternatives (Same Goal, Different Movement)

Cable Variations

Alternative	Difference	Good For
V-Handle Row	Fixed handle, no split	Overall back development, more lat emphasis
Wide Bar Row	Fixed bar, wide grip	Mid-back emphasis, different stimulus
Face Pull	Higher pull, external rotation	Rear delts, rotator cuff health

Free Weight Options

Alternative	Equipment
Dumbbell Row	Dumbbells, unilateral
Barbell Row	Barbell, more weight potential

Machine Variations

Alternative	Equipment
Machine Row	Seated row machine
Chest-Supported Row	Incline bench, dumbbells

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Torso positioning under load	Stay very upright, use chest pad if available
Shoulder impingement	Horizontal pulling motion	Reduce ROM, check for pain-free range
Wrist discomfort	Gripping rope at angles	Try different rope, adjust grip
Elbow tendonitis	Pulling under load	Reduce weight, ensure proper form

Stop Immediately If

• Sharp pain in lower back (not muscle burn)
• Shoulder pain during pulling or splitting motion
• Wrist pain from gripping rope
• Numbness or tingling in arms/hands

Injury Prevention

Strategy	Implementation
Proper setup	Feet planted, core braced before each rep
Control the split	Don't yank rope apart — controlled separation
Stay upright	Minimal torso lean (10° max) to protect lower back
Warm up	Light sets, band pull-aparts before working sets
Progress gradually	Master the split before adding weight

Common Pain Points

Pain Location	Likely Cause	Solution
Lower back	Excessive lean, poor core bracing	Stay upright, engage core, reduce weight
Shoulders	Overly aggressive split, mobility issue	Moderate split width, warm up shoulders
Wrists	Awkward rope grip angle	Adjust grip position, try different rope
Between shoulder blades	Good — muscles working!	Normal fatigue (not injury)

Most Common Issue

Lower back strain from momentum — rocking back aggressively to split rope. The split should come from scapular retraction and shoulder extension, not torso movement. Stay upright.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension/Horizontal Abduction	90-120° movement	🟡 Moderate
Scapula	Retraction/Protraction	Full ROM plus rope split	🟡 Moderate
Elbow	Flexion/Extension	0-140°	🟢 Low
Spine	Stabilization (minimal movement)	Neutral position	🟢 Low
Wrist	Neutral grip stabilization	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension and horizontal abduction	Can pull elbows behind torso and out to sides	Shoulder mobility work, pec stretching
Scapula	Full retraction	Can squeeze shoulder blades fully together	Scapular control exercises, wall slides
Thoracic spine	Extension	Can sit upright without rounding	Thoracic mobility, foam rolling

Joint Health Note

Rope rows are generally very joint-friendly. The neutral grip and ability to adjust the split width allows natural movement. The rope's flexibility accommodates individual anatomy better than fixed handles.

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❓ Common Questions

How wide should I split the rope?

Split as wide as comfortable while maintaining strong scapular retraction. Generally, rope ends should be at or slightly outside your ribs. Don't force an extreme split if it causes shoulder discomfort — the goal is muscle contraction, not rope distance.

Rope vs. V-handle — which builds more back muscle?

Both are excellent:

• Rope: Allows greater scapular retraction ROM (can split past body), better peak contraction, more rear delt involvement
• V-handle: More stable, potentially heavier loads, more lat emphasis

For pure hypertrophy, rope edges out V-handle due to enhanced peak contraction. Use both.

Should I hold the split at the peak?

Yes! Hold for 1-2 seconds minimum. The isometric hold at peak contraction with rope split is the unique benefit of this variation. For hypertrophy, consider 2-3 second holds.

Where should I pull the rope — high or low?

Pull to your ribs or sternum (mid-chest). This is higher than V-handle rows (which go to belly). The rope split works best when pulling to rib level, which allows maximal scapular retraction and rear delt involvement.

Can I do this standing?

Yes, but it becomes a different exercise with more core involvement and less isolation. Seated allows you to focus purely on back muscles without fatigue from stabilizing. Both have value.

I feel this more in my biceps than back. Why?

Common causes:

1. Not focusing on the rope split and scapular retraction
2. Pulling with arms instead of driving elbows back
3. Too much weight — reduce load
4. Not holding peak contraction long enough

Focus on: "Drive elbows back and rip rope apart, squeeze shoulder blades"

How does this compare to face pulls?

Related but different:

• Rope row: Horizontal pull to ribs/chest, lat and mid-back emphasis, heavier loads
• Face pull: Pull toward face, more external rotation, rear delt isolation, lighter loads, shoulder health

Both use rope and splitting action. Rope rows build mass; face pulls build rear delts and shoulder health. Include both.

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
• Schoenfeld, B. et al. (2018). EMG Analysis of Rowing Variations — Tier A
• Lehman, G.J. et al. (2004). Rowing Variations and Muscle Activation — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Schoenfeld, B. (2021). Science and Development of Muscle Hypertrophy — Tier A
• Renaissance Periodization — Back Training Volume Landmarks — Tier B

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• Jeff Nippard — Back Hypertrophy Program — Tier C
• AthleanX — Rowing Technique Analysis — Tier C

Safety:

• McGill, S. (2015). Low Back Disorders — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User wants maximal scapular retraction and peak contraction work
• User wants to emphasize mid-back (rhomboids, traps) and rear delts
• User is looking for variety in cable row variations
• User wants excellent hypertrophy stimulus for back

Who should NOT do this exercise:

• Lower back issues that can't tolerate seated rowing → Suggest Chest-Supported Row
• Shoulder issues aggravated by horizontal pulling → Check tolerance, may need Band Row
• No cable machine access → Suggest Dumbbell Row

Key coaching cues to emphasize:

1. "Pull to your ribs, then rip the rope apart"
2. "Squeeze your shoulder blades together while rope is split"
3. "Hold the split for 2 seconds — that's where the magic happens"
4. "Stay upright, don't rock back to split the rope"

Common issues to watch for in user feedback:

• "What's the point of the rope?" → Explain the split allows scapular retraction beyond fixed handles
• "Should I split it?" → YES! That's the entire point. No split = use V-handle instead
• "Where do I pull to?" → Ribs or sternum, higher than V-handle rows
• "I feel it in my lower back" → Check for excessive torso rocking, ensure core bracing

Programming guidance:

• Pair with: V-handle rows, vertical pulls, face pulls for complete back
• Works well after: Heavy barbell rows or primary horizontal pulls
• Typical frequency: 1-2x per week as accessory work
• Best rep range: 10-15 reps for hypertrophy with 2s peak holds
• Place: Mid-to-late in back workout after heavy compounds

Progression signals:

• Ready to progress when: 3x12 with wide splits, 2s holds, strong contractions, 2 RIR
• Regress if: Can't achieve good split, feeling it in arms/lower back only, shoulder discomfort
• Consider variation if: Want more challenge → try heavier loads or single-arm cable row

Red flags:

• Not splitting rope at peak → completely missing the point of this variation
• Excessive torso rocking to create split → using momentum, not muscle
• Pulling to belly instead of ribs/chest → wrong trajectory
• No peak contraction hold → not maximizing the unique benefit

Unique benefits of this variation:

• Best for peak contraction training due to rope split
• Allows scapular retraction ROM beyond what fixed handles permit
• Excellent rear delt involvement while still hitting lats
• Very joint-friendly due to neutral grip and rope flexibility
• Versatile — can adjust split width based on individual anatomy

Comparison to other attachments:

• vs. V-Handle: Better peak contraction, more mid-back emphasis, slightly less lat focus
• vs. Wide Bar: Similar mid-back target, but rope allows natural movement and split
• Best used as: Accessory movement for hypertrophy in 10-15 rep range with quality holds

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Last updated: December 2024