10 Best Cable Squat Row (Rope) Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Bodyweight Squatting Row

   85% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the lats with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
   2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
   3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. 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. Play demonstration

   2. Bodyweight Squatting Row (With Towel)

   83% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
   2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
   3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   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)
   • Balance: harder to stay steady on than the Cable Squat Row (With Rope Attachment)
3. 

   3. Wide Stance Barbell Squat

   71% match

   • Quadriceps
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the quadriceps rather than the lats.

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. 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.
   5. 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.
   6. 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)
4. Play demonstration

   4. Band Squat

   70% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, with the band placed just above your knees.
   2. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
   3. Make sure your knees are tracking over your toes and your weight is in your heels.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. 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. Play demonstration

   5. Barbell Speed Squat

   70% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Drive through your heels to stand back up, squeezing your glutes at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Cable Squat Row (With Rope Attachment)
   • Primary muscle: glutes, not lats
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Squat Row (With Rope Attachment)
6. 

   6. Barbell Squat

   70% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the lats.

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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).
   4. 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.
   5. 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.
   6. 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. 

   7. Speed Squats

   70% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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 as looking down will get you off balance 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 which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   4. Begin to 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.
   5. Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
   6. 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)
8. Play demonstration

   8. Band Squat Row

   70% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at waist height.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Hold the band handles with your palms facing each other and your arms extended in front of you.
   4. Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
   5. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   7. 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)
9. Play demonstration

   9. Barbell Full Squat

   70% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you begin to lower your body down.
   4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
   5. Lower your body until your thighs are parallel to the ground or slightly below.
   6. Keep your knees in line with your toes and your weight in your heels.
   7. Drive through your heels to stand back up, extending your hips and knees.
   8. 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: free weights, not a cable
   • Body position: standing, the same as the Cable Squat Row (With Rope Attachment)
10. Play demonstration

    10. Barbell High Bar Squat

    70% match

    • Glutes
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    6. 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: free weights, not a cable
    • Body position: standing, the same as the Cable Squat Row (With Rope Attachment)