Sit in front of a cable stack holding the ends of a rope handle with a low cable attachment. Keeping the trunk braced and using minimal back and hip motion, pull the hands to the sides of the trunk, keeping the shoulder blades down and retracting them forcefully at the back of the pull. Alternatively, the motion can be started with a forward lean at the hips and finished with a lean back. Return to the starting position under control, allowing the shoulder blades to protract.
 
Purpose
The rope low cable row strengthens the back and pulling musculature such as the lats, traps, posterior delts, biceps and forearms, and adds more grip work. It can be used as an alternative to the bent row and allows a more horizontal pull motion without so much demand on the lower back. The rope handle allows a longer range of motion and often helps the athlete feel a stronger finish with the back.
 
Programming
Generally sets of 5-15 are appropriate.
 
Variations
The rope low cable row can be done with slow tempos, a single arm, and with varying degrees of backward lean or cheating. Rope low cable rows can also be done with a band, although the resistance curve is backward, ie resistance is greatest as the movement is at its weakest point.