Cable Seated On Floor Row With Rope
Cable Seated On Floor Row With Rope Exercise Description
The Cable Seated on Floor Row with Rope is a horizontal pulling exercise performed from the floor using a rope attachment and neutral grip. It primarily targets the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoids and biceps. Sitting on the floor demands active trunk stabilization, encouraging a neutral spine and controlled scapular motion throughout the pull. The rope allows each hand to move independently, helping the elbows track close to the torso and accommodating natural shoulder mechanics. Emphasis is on initiating the movement with the shoulder blades (scapular retraction and slight depression), then extending the shoulders and flexing the elbows to bring the rope toward the torso. Returning the cable with control allows the shoulder blades to protract without rounding the back. This variation is adjustable by cable resistance and is suitable for lifters who want clear feedback on upper-back engagement and pulling mechanics.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: Longissimus, Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Seated On Floor Row With Rope Exercise
‘- Set a low pulley with a rope attachment. Sit on the floor facing the stack, feet braced against a stable surface, knees slightly bent.
– Grip each rope end with a neutral grip (palms facing), wrists straight.
– Sit tall with a neutral spine; hinge slightly at the hips so the torso is just forward of vertical. Ribs down, chest open, neck long.
– Pack the shoulders: draw the shoulder blades gently down and back without shrugging.
– Initiate the pull by retracting the shoulder blades, then drive the elbows back close to your sides.
– Pull the rope toward the lower ribs/upper abdomen; keep the forearms roughly parallel and wrists neutral.
– Pause briefly with elbows just past the torso; maintain a tall torso without leaning back or arching the low back.
– Return the cable slowly, extending the elbows and allowing the shoulder blades to protract under control while the spine stays neutral.
– Keep the cable aligned with mid‑torso; avoid flaring the elbows or jutting the chin.
– Move through a comfortable, pain‑free range, using smooth, controlled motion—no swinging or jerking.
Cable Seated On Floor Row With Rope Tips
‘- Brace your feet against a stable surface with your knees slightly bent before you start.
– Grip each end of the rope with a neutral grip and keep your wrists straight.
– Sit tall with a neutral spine, hinging slightly at the hips so your torso is just forward of vertical.
– Maintain ribs down, chest open, and neck long to keep your torso organized.
– Gently pack your shoulders by drawing the shoulder blades down and back without shrugging.
– Initiate each rep by retracting your shoulder blades before driving the elbows back.
– Keep your elbows close to your sides and forearms roughly parallel as you pull.
– Aim the rope toward your lower ribs/upper abdomen on every rep.
– Pause briefly with your elbows just past your torso while keeping your torso tall without leaning back or arching your low back.
– Control the return: extend the elbows and allow the shoulder blades to protract while your spine stays neutral.
– Keep the cable aligned with your mid‑torso and avoid flaring the elbows or jutting the chin.
– Use a comfortable, pain‑free range of motion with smooth, controlled movement—no swinging or jerking.
Cable Seated On Floor Row With Rope Beginner Introduction
The Cable Seated on Floor Row with Rope is a cable-based pulling movement done from a floor position, aimed mainly at the lats and the middle of the upper back, with help from the rear shoulders and biceps. Because it is performed while seated on the ground, the core plays an important role in holding a tall, steady torso while the arms and shoulder blades create the rowing action. The rope attachment places the hands in a neutral position and lets each side move on its own path, which supports natural shoulder motion and helps the elbows track close to the body.
During each repetition, the shoulder blades glide back and slightly down as the rope is drawn toward the body, then ease forward again as the cable is released under control, while the back stays aligned. Cable resistance can be adjusted to match different strength levels, making this variation a useful choice for lifters who want a clear sense of how the upper back is working through the pull.