Seated Rope Row (Troponin Rows)
Coached by JustinAlso called: Troponin Rows · DC-Style Seated Rope Rows · Seated Rope Row
- Primary
- lats
- Secondary
- middle back
- Equipment
- cable
- Mechanic
- compound
- Force
- pull
- Category
- strength
Blood Volume (back) — the back fry.
Execution
High rep, short rest. Deep stretch at the bottom — let the shoulders round forward and the lats lengthen. Keep a forward-leaning position throughout the movement, upper back almost slightly rounded, like a pullover even. Keep the lower back arched as much as possible, and pull the handles all the way down to your hips, leaning forward with the upper back slightly rounded the whole time. When you find the correct positioning for your body, you will know it from the lat pump. Drive blood into the lats.
The cue that matters
Forward lean the whole set, lower back arched, upper back slightly rounded like a pullover — pull to the hips and chase the lat pump.
Common mistake
Short, heavy, half-range yanks; the pump lives in the full stretch and the full contraction, not the load.
Power Bodybuilding Bro Split — Day 2 (Back).