17/09/2026
Cable Squat Row
How to Set Up and Perform the Movement
1. Position the Cable: Set the adjustable pulley or cable anchor to roughly belly-button or hip height and attach a straight bar, a V-handle, or a rope.
2. Take Your Stance: Step back from the machine until your arms are fully extended and you feel light tension on the cable, keeping your feet shoulder-width apart.
3. Descend into the Squat:
Bend your knees and drive your hips back to lower yourself into a comfortable squat or quarter-squat, keeping your weight firmly in your heels.
4. Execute the Row:
As you drive through your heels to stand up (or while maintaining a static hold in a deep squat), pull the handles back toward your lower ribs, leading with your elbows.
5. Return with Control: Slowly straighten your arms back out toward the machine while either returning to your squat depth or resetting your posture for the next repetition.
Key Muscles Worked
Lower Body: Quadriceps and glutes drive the leg extension and stability.
Upper Body:
Lats, rhomboids, and rear deltoids power the rowing action.
Core:
Deep abdominal stabilisers and lower back muscles prevent the cable from pulling you off balance.
Common Mistakes to Avoid
Shifting Weight Forward:
Letting your weight roll onto your toes can cause the cable to pull you out of position.
Rushing the Sequence: Mixing the squat and the row too chaotically can compromise your balance; keep the motion fluid or distinct.
Rounding the Spine: Always keep your chest open and your spine neutral to protect your lower back.
Give it a go in your next gym session!
