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Squat & Row on Cable using Rope

  • Intermediate
  • Glutes · Quadriceps · Hamstrings · Upper Back

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Setup instructions

1) On one side of the cable machine slide the anchor point to the bottom.

2) Select your weight and attach a rope to the end.

3) Stand back from the machine with arms straight ensuring weight stack is lifted off to provide resistance in your squat

Perform instructions

1) Slowly bend your legs and lower yourself into a squat position, as you lower straighten the arms long.
Keep the chest up, core tight back flat and head neutral.

2) Lower your legs until they’re at least parallel to the floor.

3) Press into the heels and as you drive up & simultaneously row the rope into the rib cage puling the shoulder blades together to engage the back muscles

4) Repeat.