What is standing rope cable row?

The standing rope cable row is a strength training exercise that targets the muscles in the back, including the rhomboids, latissimus dorsi, and trapezius. The exercise is performed using a cable machine with a rope attachment, allowing for a wider range of motion and greater intensity.

To perform the standing rope cable row, start by setting the cable machine to a low pulley height and attaching the rope to the handle. Stand with your feet shoulder-width apart, facing the machine, and grasp the rope with an overhand grip. Straighten your arms and lean back slightly, keeping your back straight and core engaged.

Next, pull the rope towards your body, lifting your elbows up and back, while keeping your wrists straight. As you pull, squeeze your shoulder blades together and hold for a second before slowly releasing back to the starting position.

Repeat for multiple sets and reps, focusing on maintaining proper form and a controlled movement throughout the exercise. The standing rope cable row is a great addition to any back workout, providing a full range of motion and increased resistance for greater strength gains.