Squat row with cable

Exercise overview

Primary muscle group: Full Body

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 28

Average per rep (lbs)*: 62

Description: Start Position: Stand with your feet shoulder-width apart and grasp the handles in front of you. Squat Down: Bend your knees and lower your body into a squat position. Keep your back straight and your chest up. Row Motion: Pull the handles towards your body, keeping your elbows close to your sides. Squeeze your shoulder blades together as you do this. Hold: Hold this position for a brief moment to maximize muscle engagement. Release: Slowly extend your arms back out in front of you to return to the starting position. Stand Up: Stand back up to complete the repetition. Repeat: Perform the exercise for the desired number of repetitions, maintaining proper form throughout.

Exercise ID: 00358

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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