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Lats · Cable

Squat Row

A movement that trains your lats, done with a cable. Your biceps, middle back and shoulders help out.

Squat Row, starting position
EquipmentCable
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Squat Row muscles worked, front viewSquat Row muscles worked, back view
LatsPrimaryBiceps · Middle Back · ShouldersSecondary

How to do it

  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.

More lat exercises

Cable Incline PushdownClose-Grip Front Lat PulldownOne Arm Lat PulldownRope Straight-Arm Pulldown
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