Exercise guide · Intermediate · Compound

Cable Squat Row (With Rope Attachment): How to Do It & Muscles Worked

The cable squat row (with rope attachment) is a compound exercise that combines a squat with a rowing motion, targeting the lats and engaging the biceps, rhomboids, and rear deltoids. It requires coordination, core stability, and strength.

Primary muscles
Lats
Secondary muscles
Biceps , Shoulders , Traps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable squat row (with rope attachment)
Front view: muscles worked by the cable squat row (with rope attachment). Primary: lats. Secondary: biceps, shoulders and traps.
Back view: muscles worked by the cable squat row (with rope attachment). Primary: lats. Secondary: biceps, shoulders and traps.
Primary Secondary

How to do the cable squat row (with rope attachment)

  1. Step 1: Attach a rope to a cable machine at waist height.
  2. Step 2: Stand facing the cable machine with your feet shoulder-width apart.
  3. Step 3: Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
  4. Step 4: Grasp the rope with an overhand grip, with your hands shoulder-width apart.
  5. Step 5: Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
  6. Step 6: Keep your elbows close to your body and continue pulling until your hands reach your chest.
  7. Step 7: Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable squat row (with rope attachment) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Squat Row (With Rope Attachment) alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.