Legs · Cable
Cable Squat Row with Rope Attachment
How to do the cable squat row with rope attachment, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Attach a rope to a low cable pulley and hold both ends. Drop into a squat while keeping the rope taut, then drive up through your legs and pull the rope toward your torso, splitting the ends apart at your ribs. Lower the rope and squat back down in one fluid motion.
- 1Feel your legs and back working in sequence as you stand and row
- 2Pull your elbows back and split the rope ends to engage your upper back
- 3Keep a neutral spine and braced core through both halves of the rep
Common mistakes
- Do not pull with your arms before you finish standing out of the squat
- Avoid rounding your back or letting your knees cave inward
- Do not use momentum; control each portion of the movement
Muscles worked
The cable squat row with rope attachment mainly works the quads and glutes, with the lats, hamstrings, biceps, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- LatsSupport
- HamstringsSupport
- BicepsSupport
- Lower BackSupport
- Mid TrapsSupport
- CalvesSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the cable squat row with rope attachment 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.