PlanWorkouts

Exercise 1320 · REF UFGF6gk

Cable Rope Crossover Seated Row exercise animation

Cable Rope Crossover Seated Row

Category
Back
Equipment
Cable
Target
Upper Back

Crossing the cables before pulling into a seated row angles the resistance across the body rather than straight back, adding a slight diagonal pull that a standard seated row doesn't provide. That crossing angle brings a bit more inner-back and rear delt work into the movement. It's a variation worth using specifically to hit the upper back from a plane that straight-line rowing tends to miss.

How to Do the Cable Rope Crossover Seated Row

  1. Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the cable ropes with an overhand grip, palms facing each other.
  3. Lean back slightly, keeping your back straight and your core engaged.
  4. Pull the cable ropes towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Rope Crossover Seated Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Rope Crossover Seated Row work?
The Cable Rope Crossover Seated Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Rope Crossover Seated Row?
The Cable Rope Crossover Seated Row is done with a cable.
What's a good alternative to the Cable Rope Crossover Seated Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.