Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateCompoundCable
Cable Squat Row (With Rope Attachment)
Lats · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Attach a rope to a cable machine at waist height.
- 2
Stand facing the cable machine with your feet shoulder-width apart.
- 3
Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
- 4
Grasp the rope with an overhand grip, with your hands shoulder-width apart.
- 5
Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
- 6
Keep your elbows close to your body and continue pulling until your hands reach your chest.
- 7
Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsrhomboidsrear deltoids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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