Side to Side Rope Pulley Row
Targets the lats, rhomboids with a controlled row pattern; builds strength, control and mind-muscle connection.
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Lats, Rhomboids. Secondary: Biceps, Rear delts, Core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold a rope attachment on a pulley with both hands.
- Row the rope toward one side of the ribs.
- Return and row to the other side.
- Keep the chest tall and the core braced.
Equipment
- Cable Pulley
- Rope attachment
Coaching tips
Benefits
Targets the lats, rhomboids with a controlled row pattern; builds strength, control and mind-muscle connection.
Common mistakes
Shrugging the shoulders or pulling with momentum.
Make it harder
Increase the weight or add a pause at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
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Beginner · 3 sets × 20-40 seconds each sideGeneral 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.