ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How To Do Squatting Cable Rows

Updated on February 25, 2014

You may see a lot of people in the gym doing cable rack rows and you may also see a lot of people doing squats.

Both exercises are great for your body, so why not combine them?

I'm a strong believer in functional training.

I feel that the fluid, natural movements will not only keep you from risking injury but the results will be recognized a lot quicker in your daily life.

I prefer to combine movements so that you get more of a full body workout with one exercise.

How To Perform A Squatting Cable Row

If you combine the two exercise you'll get what I call a squatting cable row, or a squat to cable row.

You probably don't see a lot of people doing this exercise but I've been doing it for a while and I love how it works my body. The fact that you use your legs as you're rowing allows you to lift at a heavier weight, which means you'll stress your back muscles even more on the negative than you would if you were rowing normally with a lighter weight.

Starting Point
Starting Point
Mid Point
Mid Point

I prefer to use two stirrup handles when doing this exercise, so that when you reach the mid point, you can spread the stirrups apart. That makes the movement feel even more fluid.

  • So attach your stirrup handles to the cable, pick a weight that you'd like to start at and stand facing the cable rack.
  • Grab both stirrups and squat down with your arms straight out in front of you.
  • Now you'll want to stand up and, as you stand, pull the cable to your ribs. Do this in one fluid motion so that once you're standing straight up the stirrups are right against your ribs.
  • Then squat back down and let your arms go straight as you drop down.

If you watch the video on the right you can see the correct movement. The only difference is that he's using a different type of machine that allows him to use two cables at once. I just added it so that you could see an example of the movement in motion.

As you start lifting at heavier weights with this exercise you'll notice that you lean back into the weight as you stand so that you don't lose your footing. There's nothing wrong with that as long as you can keep your back straight.

You don't want to flex too far back at your hips as you stand or hunch over as you squat back down. Try to keep your back straight so that you're still rowing properly.

I hope that this has sparked a little curiosity towards functional training for you and that you'll try this exercise out. I've been doing squatting cable rows and other functional exercises for years and I won't be dropping them from my workouts any time soon. So read up on functional training, find what exercises interest you and get out there and put them to the test.

Recommended Reading

What Functional Exercises Do YOU Do?

    0 of 8192 characters used
    Post Comment
    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      To a degree, yes tyciol but the fact that you use your legs too helps you be able to row more weight. Which will help you on the negative too. It makes things more fluid and brings your whole body into it for a more functional movement.

      This is similar to how with a push press your legs help out your shoulders, but this is a movement with a lot more control and less explosiveness.

    • profile image


      8 years ago

      Hm, this seems like a nice variation but most of the emphasis is still going to be on the row.

    • Bendo13 profile imageAUTHOR

      Ben Guinter 

      8 years ago from Colorado Springs, Colorado

      Glad you liked what you read, GmaGoldie! This exercise is great because you get a total body workout with just one machine. Makes rows a lot more functional.

    • GmaGoldie profile image

      Kelly Kline Burnett 

      8 years ago from Madison, Wisconsin

      Wonderful! The legs have the longest and largest muscles - very critical muscle group to target. The video is great - 8 seconds and we are set to go.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)