Combine a squat with a horizontal cable row to drive upward through the legs while pulling the cable toward the upper back, primarily working the back with secondary lower-body involvement.
How to do the Squat Row#
- Stand facing the cable machine with feet about hip- to shoulder-width and hold the handles with your arms extended.
- Brace your core and lower into a controlled squat, keeping your torso upright and spine neutral.
- Drive through your heels to begin standing while simultaneously pulling the handles toward your torso, leading with your elbows.
- Squeeze your shoulder blades together at the top of the pull, then slowly extend your arms and descend back into the squat to start the next rep.
Muscles worked#
- Primary: Lats, Upper back, Quads
- Secondary: Glutes, Hamstrings, Biceps, Rear delts, Abs
