Cable Rope Crossover Seated Row

Cable Rope Crossover Seated Row

The Cable Rope Crossover Seated Row is a highly effective exercise that targets multiple muscles in your upper body, providing a great way to build strength and improve overall muscular endurance. This exercise primarily works your back muscles, specifically the lats, rhomboids, and rear delts. Additionally, it engages your biceps and forearm muscles, giving you a well-rounded upper body workout. By using a cable machine and a rope attachment, you can perform the Cable Rope Crossover Seated Row with proper form and control. This exercise involves sitting on a bench or seat, grasping the rope handles with an overhand grip, and positioning your feet firmly on the footrests. As you pull the ropes towards you, focus on squeezing your shoulder blades together, engaging your back muscles to execute the movement. What makes the Cable Rope Crossover Seated Row unique is that it allows for a greater range of motion compared to traditional seated rows. This increased range of motion helps in fully engaging your back muscles and promoting muscle growth and development. Moreover, since it is a cable-based exercise, it provides constant tension throughout the entire movement, ensuring that your muscles are consistently challenged. To maximize the benefits of the Cable Rope Crossover Seated Row, it is vital to maintain proper form and control throughout the exercise. Avoid using momentum or relying on your lower back to pull the weight. Instead, focus on a controlled and deliberate movement, pulling the ropes towards your torso and squeezing your back muscles at the peak contraction. Incorporating the Cable Rope Crossover Seated Row into your upper body routine can help you improve your posture, build a strong back, and enhance your overall upper body strength and stability. As with any exercise, it is important to start with an appropriate weight that allows you to perform the exercise with correct form. Gradually increase the weight as you gain strength and confidence in your abilities.


  • Sit on a cable row machine with your feet flat on the floor and your knees slightly bent.
  • Grab the rope handles with an overhand grip and extend your arms out in front of you, leaning slightly forward.
  • Keep your back straight and pull the handles towards your midsection, squeezing your shoulder blades together as you do so.
  • Pause for a moment at the fully contracted position and then slowly extend your arms back out in front of you.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper posture throughout the exercise to engage the muscles effectively.
  • Initiate the movement by squeezing your shoulder blades together and pulling your elbows towards your sides.
  • Keep your core engaged to support your back and stabilize your body.
  • Gradually increase the weight to continue challenging your muscles and promoting progress.
  • Don't forget to breathe properly during the exercise, inhaling on the way back and exhaling on the way forward.
  • To intensify the exercise, pause for a second when your elbows are fully bent to maximize the muscle contraction.
  • Variety is key – try different grip attachments and hand positions to target various muscles in your back.
  • Pair the Cable Rope Crossover Seated Row with other exercises that focus on different muscle groups for a well-rounded workout.
  • Ensure a full range of motion by extending your arms fully and retracting your shoulder blades at the end of each repetition.
  • If you experience any discomfort or pain, adjust the weight or consult with a fitness professional for guidance.


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