Description
A compound exercise that targets multiple muscle groups, involving a pulling motion using a cable machine with a rope attachment while seated on a bench.
How to Do Cable Rope Crossover Seated Row
- 1Setup
Set the cable pulleys to a low position, attach rope handles to each, and place a flat bench centered between them.
- 2Setup
Sit on the bench with your feet firmly on the floor, grasping a rope handle in each hand with a neutral grip (palms facing each other).
- 3Setup
Lean forward slightly from your hips, ensuring your arms are fully extended towards the pulleys and you feel a stretch in your lats.
- 4
Initiate the pull by retracting your shoulder blades, then drive your elbows back and slightly outward, pulling the rope handles towards your lower ribs. Exhale as you pull.
- 5
Squeeze your back muscles at the peak contraction, allowing the rope handles to cross over slightly as your hands come together.
- 6
Slowly reverse the motion, extending your arms fully while controlling the weight, allowing your shoulder blades to protract and feeling a stretch in your lats. Inhale as you return.
Tips
- Focus on squeezing your shoulder blades together at the peak of the movement to maximize activation of your middle and lower trapezius muscles.
- Maintain a slight lean forward from the hips throughout the exercise to keep constant tension on your lats and prevent your lower back from rounding.
- Control the eccentric (return) phase of the movement by slowly extending your arms, allowing a full stretch in your lats before initiating the next pull.
- Keep your chest up and core engaged to maintain a stable torso and prevent excessive rocking back and forth.
Common Mistakes
- ×Rounding the lower back during the pull can put undue stress on the spine; keep your chest up and maintain a natural arch in your lower back.
- ×Using excessive momentum to pull the weight reduces muscle activation; focus on a controlled pull and squeeze, letting your back muscles do the work.
- ×Not allowing a full stretch at the top of the movement limits range of motion; fully extend your arms forward to engage the lats through their entire range.
Variations
Cable Straight Back Seated Row
Perform the Cable Straight Back Seated Row to build a strong, defined back. This exercise targets your lats and middle back, improving posture and pulling
Cable seated row
Strengthen your entire back with the cable seated row. This effective exercise targets your lats, rhomboids, and traps for a powerful, defined back.
Cable Rope Seated Row
Build a powerful, thick back with the Cable Rope Seated Row. This compound exercise targets your lats, rhomboids, and traps for improved posture and
Cable Rope Elevated Seated Row
Build a strong, sculpted back with the Cable Rope Elevated Seated Row. This exercise effectively targets your lats, rhomboids, and traps, improving
Related Exercises
Cable Rope Extension Incline Bench Row
Strengthen your back with the Cable Rope Extension Incline Bench Row. This effective pull variation targets your lats, traps, and rhomboids for a
Cable One Arm Straight Back High Row (kneeling)
Strengthen your back with the kneeling one-arm high cable row. This exercise targets the lats and upper back for improved posture and muscle definition.
Cable Incline Bench Row
Build a stronger, thicker upper back with the Cable Incline Bench Row. This exercise targets your lats, rhomboids, and rear delts, enhancing posture and
Cable Twisting Standing High Row
Sculpt your back and core with the Cable Twisting Standing High Row. This dynamic exercise targets your lats, traps, and obliques, enhancing rotational
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Cable Rope Crossover Seated Row in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free