Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Seated Row (Rope Extension) Instructions

  1. Attach the rope extension to the low pulley cable. Adjust the weight.
  2. Sit down in front of the cable machine facing the cable with your legs shoulder-width apart and knees slightly bent.
  3. Grasp the rope from the bottom with your thumbs in.
  4. Lean back, keeping your back straight to take the weight off the stack. Your shoulders should be back and your arms fully extended.
  5. To execute the movement, slowly pull the rope in towards your stomach.
  6. Pull the rope back as far as possible and squeeze your shoulder blades together at the top of the movement.
  7. Pause, and then slowly lower the weight back to the starting position.
  8. Repeat.

Seated Row (Rope Extension) Tips

  • Only your arms should be moving throughout each rep.
  • Don't allow your shoulders to come forward or use your legs/waist to move the weight back.
  • Do not let the weight stack drop fully until you've finished the set.
Posted on: Thu, 05/30/2024 - 16:00

Any alternative to this?

M&S Team Badge
Posted on: Thu, 05/30/2024 - 19:32

Hi Vivian, what is the problem with this exercise? I only ask because I want to find the best replacement possible for you.

Posted on: Fri, 05/31/2024 - 19:06

I don’t have that at home because I workout at home. So do you have any alternatives to that? Thanks.

M&S Team Badge
Posted on: Fri, 06/07/2024 - 13:21

You can do a two-arm dumbbell row on an incline bench with your chest down on the bench. This can help simulate that motion and target the back in a similar way.