Cable Squat Row (with Rope Attachment) Heavy
Learn how to do the Cable Squat Row (with Rope Attachment) Heavy with proper form and technique. This cable exercise primarily targets your Lats, with secondary emphasis on Biceps, Rhomboids, Rear Deltoids.
How to Do the Cable Squat Row (with Rope Attachment) Heavy
Follow these steps to perform the Cable Squat Row (with Rope Attachment) Heavy with correct form:
- 1Attach a rope to a cable machine at waist height.
- 2Stand facing the cable machine with your feet shoulder-width apart.
- 3(heavy variation) Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
- 4Grasp the rope with an overhand grip, with your hands shoulder-width apart.
- 5Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
- 6Keep your elbows close to your body and continue pulling until your hands reach your chest.
- 7Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
- 8Repeat for the desired number of repetitions.
Cable Squat Row (with Rope Attachment) Heavy Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Squat Row (with Rope Attachment) Heavy?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Squat Row (with Rope Attachment) Heavy work?
The Cable Squat Row (with Rope Attachment) Heavy primarily targets your Lats. Secondary muscles worked include Biceps, Rhomboids, Rear Deltoids. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Squat Row (with Rope Attachment) Heavy?
The Cable Squat Row (with Rope Attachment) Heavy requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Squat Row (with Rope Attachment) Heavy with proper form?
Start by Attach a rope to a cable machine at waist height. Stand facing the cable machine with your feet shoulder-width apart. (heavy variation) Bend your knees and lower your body into a squat position, keeping your back straight and chest up. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Squat Row (with Rope Attachment) Heavy?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable Squat Row (with Rope Attachment) Heavy?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Squat Row (with Rope Attachment) Heavy best for?
The Cable Squat Row (with Rope Attachment) Heavy fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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