Back · Cable
Cable Seated on Floor Row with Rope
How to do the cable seated on floor row with rope, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit on the floor facing a low cable with a rope attached, feet braced and legs slightly bent. Grasp both ends of the rope and pull toward your abdomen, driving your elbows back and squeezing your shoulder blades, then return under control.
- 1Lats and mid-back pulling the rope toward your torso
- 2Shoulder blades retracting as you drive your elbows back
- 3Constant tension as you control the return
Common mistakes
- Leaning back excessively or rocking for momentum
- Shrugging your shoulders or rounding your back
- Letting the cable yank you forward; stay braced
Muscles worked
The cable seated on floor row with rope mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable seated on floor row with rope for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.