How to a Perform a Cable Squat to Row
Although it does not work every muscle group in the body, the cable squat to row combination is called a total body exercise. It involves both a lower body movement and an upper body movement. Your heart has to pump blood to your legs and upper body, making your body work harder and burning more calories.
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Instructions
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How to Do the Cable Squat to Row
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Stand with feet hip-width apart in front of a cable row machine or with a resistance cable securely positioned in a door jamb at hip height. (You can either place the end of the cable in the doorway and then close the door on it; tie a knot in the end of the cable and place that through the doorway, and then close the door; or buy an accessory that loops around the cable and goes in the doorway.) Grab a handle in each hand, and step back to position yourself so there is a little tension in the cables. Inhale and lower your body into a squat position by bending your knees and reaching back with your hips. Allow a slight incline to your upper body, maintaining a flat back.
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Exhale and row your arms back by bending your arms and pulling your elbows back behind you. Keep your elbows tight to your sides, and squeeze your shoulder blades together.
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Hold the position--with your legs and arms bent and your shoulders back--for two seconds.
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Inhale and allow your arms to go forward to the start position.
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Exhale and stand back up. Do 12 reps.
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Tips & Warnings
You can position your palms to face either up or down, which emphasizes the lat muscles in your back. Palms up engages your bicepses when you row. Either way, the row exercise is primarily for your back muscles, so do not let your arms do all the work. This exercise can also be done with the row coming after the squat instead of in the middle of it. This variation (see References section below) is easier but it does not work your core muscles as much.
The cable squat to row does not work every muscle group. A row works your lat muscles as you pull your arms back, and your pec muscles work in opposition to return your arms to their forward position. However, this is not going to work your pecs as fully as a chest press or push-up. You must do exercises for every muscle group to get a full-body workout.
