Cable Rope Crossover Seated Row
Master the Cable Rope Crossover Seated Row to build a strong, thick back. This compound exercise targets your lats, traps, and erector spinae for
- Movement
- Compound
- Force
- Pull
- Per set
- 40s
- Rest
- 1 min
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Variations of Cable Rope Crossover Seated Row
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.
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How to do Cable Rope Crossover Seated Row
- 01Setup
Set the cable pulleys to a low position, attach rope handles to each, and place a flat bench centered between them.
- 02Setup
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).
- 03Setup
Lean forward slightly from your hips, ensuring your arms are fully extended towards the pulleys and you feel a stretch in your lats.
- 04
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.
- 05
Squeeze your back muscles at the peak contraction, allowing the rope handles to cross over slightly as your hands come together.
- 06
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.
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What muscles does Cable Rope Crossover Seated Row work?
Cable Rope Crossover Seated Row primarily targets Erector Spinae, Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Cable Rope Crossover Seated Row good for beginners?
Cable Rope Crossover Seated Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Rope Crossover Seated Row?
You need Cable to perform Cable Rope Crossover Seated Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Rope Crossover Seated Row?
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.
What are common mistakes when doing Cable Rope Crossover Seated Row?
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.
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Free · iPhone only · Available on the App Store