Squat row with cable
The cable squat row with rope attachment is a versatile exercise combining a squat with a rowing motion, offering numerous benefits. This compound movement effectively targets the quadriceps, hamstrings, glutes, lower back, and upper back muscles. Athletes can profit from this exercise as it enhances lower and upper body strength, coordination, and balance. It also promotes improved posture and aids in developing explosive power, which is crucial for various sports. This exercise is excellent for overall functional fitness and athletic performance.
| Primary muscle group: | FullBody |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
22kg
Avg. weight
49lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Start Position: Stand with your feet shoulder-width apart and grasp the handles in front of you.
- 2Squat Down: Bend your knees and lower your body into a squat position. Keep your back straight and your chest up.
- 3Row Motion: Pull the handles towards your body, keeping your elbows close to your sides. Squeeze your shoulder blades together as you do this.
- 4Hold: Hold this position for a brief moment to maximize muscle engagement.
- 5Release: Slowly extend your arms back out in front of you to return to the starting position.
- 6Stand Up: Stand back up to complete the repetition.
- 7Repeat: Perform the exercise for the desired number of repetitions, maintaining proper form throughout.
Tips & Tricks
Engage Core Muscles: Keep your core engaged throughout the movement to maintain proper form and avoid straining your lower back.
Neutral Spine Alignment: Maintain a neutral spine by looking straight ahead, ensuring your back is not rounded or overly arched.
Controlled Movements: Focus on slow, controlled movements both while lowering into the squat and pulling the rope back to avoid jerking and using momentum.
Keep Shoulders Back: As you row, pull your shoulders back and down to maximize the engagement of your back muscles.
Proper Foot Position: Position your feet shoulder-width apart and ensure they remain flat on the ground, with weight distributed evenly through your heels.
Breathing Technique: Exhale as you pull the cable towards you and inhale as you return to the starting position to maintain a rhythmic breathing pattern.
Don't Overextend: Avoid overextending your arms at the end of the row. Your elbows should be at a 90-degree angle to protect your shoulder joints.
Use Appropriate Weight: Start with a manageable weight to ensure you can perform the exercise with proper form before gradually increasing the resistance.
Focus on Form: Quality over quantity. Pay close attention to your form rather than trying to do more repetitions or lifting heavier weight.
Warm-Up: Always begin with a proper warm-up to prepare your muscles and joints for the workout, reducing the risk of injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
