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Rope Seated Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the Rope Seated Row

The Rope Seated Row is a strength-building exercise that targets multiple muscle groups, including the back, shoulders, and biceps, making it an excellent choice for individuals aiming to improve their upper body strength. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified according to individual strength levels. People might choose this exercise for its versatility, the ability to engage multiple muscles at once, and for promoting better posture and balancing muscular strength on both sides of the body.

Performing the: A Step-by-Step Tutorial Rope Seated Row

  • Keep your back straight, head up, and pull the rope towards your waist while squeezing your shoulder blades together.
  • Hold the position for a few seconds when your hands are closest to your waist to maximize the contraction in your back muscles.
  • Slowly extend your arms back out to the starting position without letting the weights touch, maintaining constant tension on the rope.
  • Repeat this movement for the desired number of repetitions while making sure to keep your back straight and avoid using your body to pull the rope.

Tips for Performing Rope Seated Row

  • Hand Position: Make sure to hold the rope with an overhand grip, your palms facing each other. Avoid gripping the rope too tightly as it can lead to wrist strain. Instead, maintain a firm but relaxed grip to better engage your back and shoulder muscles.
  • Controlled Movement: The movements should be slow and controlled, don't rush the exercise. Pull the rope towards your abdomen, pause for a moment to feel the contraction in your back muscles, and then slowly extend your arms back out. Quick, jerky movements can lead to muscle strain and won't effectively target the intended muscles.
  • Full Range of Motion: Make sure to fully extend your arms at the start of each rep and pull the rope all the way to your abdomen

Rope Seated Row FAQs

Can beginners do the Rope Seated Row?

Yes, beginners can certainly do the Rope Seated Row exercise. However, it's essential to start with a lower weight to ensure proper form and prevent injury. It's also beneficial to have someone knowledgeable in fitness or a personal trainer to guide you through the exercise to make sure you're doing it correctly. This exercise is great for strengthening your back, shoulders, and arms.

What are common variations of the Rope Seated Row?

  • Standing Rope Row: Instead of sitting, you perform the exercise while standing which engages more of your core muscles.
  • Rope Seated Row with Twist: In this variation, you add a twist at the end of the movement to further engage your oblique muscles.
  • High Pulley Rope Row: By changing the angle and pulling from a high pulley, you can target different muscles in your back.
  • Rope Seated Row with Pause: By adding a pause at the peak of the contraction, you can increase the time under tension for your muscles, leading to greater strength and size gains.

What are good complementing exercises for the Rope Seated Row?

  • The Barbell Bent Over Row is another exercise that complements the Rope Seated Row as it targets the same major muscle groups, but it also engages the lower back and hamstrings, promoting overall body strength and balance.
  • The Dumbbell Renegade Row complements the Rope Seated Row by not only working the back muscles and biceps, but also engaging the core and shoulders, providing a more comprehensive upper body workout.

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