Exercise movement reviewed by:Jesse Gallager

How Iridium Programs This

This hybrid movement works the upper and lower body simultaneously, so Iridium credits volume toward your weekly targets for both the quadriceps and latissimus dorsi. The AI checks per-muscle recovery status for both groups and will substitute a supported row if your legs haven't recovered from recent training. To ensure progression, Iridium compares weight and RPE trends to verify that coordination demands aren't limiting your strength output.

Form Cues

Stand facing the cable machine with feet shoulder-width apart
Squat down while keeping your chest up and arms fully extended
Drive through your heels to stand up explosively
Pull the cable handles toward your midsection as you reach the top
Squeeze your glutes and shoulder blades together simultaneously

Don't

Don't round your lower back during the squat phase
Don't initiate the pull with your arms before driving with your legs
Don't allow your knees to cave inward as you stand up
Don't shrug your shoulders up toward your ears while rowing
Don't lean backward excessively to complete the rep

Common Mistakes

Rounding the spine
Using arms too early in the movement
Disconnecting the squat and row into two separate moves
Incomplete range of motion
Hyperextending the lower back at the top

Muscles Worked

This exercise is a powerhouse for functional integration, engaging the quadriceps and glutes to generate vertical force from the ground up. That momentum is transferred through a stable core to the latissimus dorsi and rhomboids, allowing for a powerful rowing motion that builds a strong, resilient back.