Seated cable row (rope)

Sets, reps and RIR

Machines and cables hold the path for you, so you can work closer to failure than with free weights.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Upper back, Lats.

Secondary: Biceps, Rear delts, Rotator cuff.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Sittende kabelroing med tau
• Svenska Sittande kabelrodd med rep
• Dansk Siddende kabelroning med reb
• Deutsch Rudern am Kabelzug sitzend mit Seil
• Español Remo sentado en polea con cuerda
• Italiano Pulley basso con corda
• Português Remada baixa com corda (polia)
• Русский Тяга нижнего блока сидя с канатом
• Français Tirage horizontal assis à la corde

Related back exercises

• Deadlift (barbell)
• Romanian deadlift (barbell)
• Barbell row
• Pendlay row
• T-bar row
• Shrugs (barbell)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.