Deep Lat and Lower Back Rope Pulley Row
Deep rope row that emphasizes lat stretch and lower-back engagement for complete back development.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats & lower back. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Stand or sit at a cable station with a rope attachment.
- Allow a deep stretch at the start, then row the rope toward the torso.
- Squeeze the lats and lower back at the end range.
- Return slowly into the stretch.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Rope Attachment
Coaching tips
Benefits
Deep rope row that emphasizes lat stretch and lower-back engagement for complete back development.
Common mistakes
Avoid rounding the lower back or using momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you row, inhale as you extend into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.