How to Do the Cable Squat Row (With Rope Attachment)

The steps for the Cable Squat Row (With Rope Attachment) itself, so you can judge how close each substitute below really is.

Lats, with biceps, rhomboids, rear deltoids · Cable · Intermediate · Compound

Attach a rope to a cable machine at waist height.
Stand facing the cable machine with your feet shoulder-width apart.
Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
Grasp the rope with an overhand grip, with your hands shoulder-width apart.
Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
Keep your elbows close to your body and continue pulling until your hands reach your chest.
Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
Repeat for the desired number of repetitions.

The 10 Best Cable Squat Row (With Rope Attachment) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Squat Row (With Rope Attachment) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

Play demonstration
1. Bodyweight Squatting Row
85% match
Lats · Beginner · Compound
Use this when you have nothing to train with, because it works the lats with bodyweight alone.
Bodyweight
How to perform it
Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
Lower your body into a squat position, keeping your back straight and your knees behind your toes.
From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower your body back down to the starting position.
Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
Primary muscle: lats, the same as the Cable Squat Row (With Rope Attachment)
Equipment: bodyweight only, not a cable
Body position: standing, the same as the Cable Squat Row (With Rope Attachment)
2. Bodyweight Squatting Row (With Towel)
83% match
Lats · Intermediate · Compound
3. Wide Stance Barbell Squat
71% match
Quadriceps · Intermediate · Compound
A looser match: it works the quadriceps rather than the lats.
Barbell
How to perform it
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Movement: two-legged squat, the same as the Cable Squat Row (With Rope Attachment)
Primary muscle: quadriceps, not lats
Equipment: free weights, not a cable
Body position: standing, the same as the Cable Squat Row (With Rope Attachment)
Play demonstration
4. Band Squat
70% match
Glutes · Intermediate · Compound
A looser match: it works the glutes rather than the lats.
Band
How to perform it
Stand with your feet shoulder-width apart, with the band placed just above your knees.
Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
Make sure your knees are tracking over your toes and your weight is in your heels.
Pause for a moment at the bottom, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Movement: two-legged squat, the same as the Cable Squat Row (With Rope Attachment)
Primary muscle: glutes, not lats
Equipment: a band, not a cable
Body position: standing, the same as the Cable Squat Row (With Rope Attachment)
5. Barbell Speed Squat
70% match
Glutes · Intermediate · Compound
6. Barbell Squat
70% match
Quads · Intermediate · Compound
A looser match: it works the quads rather than the lats.
Barbell
How to perform it
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
Movement: two-legged squat, the same as the Cable Squat Row (With Rope Attachment)
Primary muscle: quads, not lats
Equipment: free weights, not a cable
Body position: standing, the same as the Cable Squat Row (With Rope Attachment)
7. Speed Squats
70% match
Quads · Intermediate · Compound
8. Band Squat Row
70% match
Glutes · Intermediate · Compound
9. Barbell Full Squat
70% match
Glutes · Intermediate · Compound
10. Barbell High Bar Squat
70% match
Glutes · Intermediate · Compound