Cable Rope Crossover Seated Row

Muscles worked

Setup

1. Place a flat bench in the center of a cable crossover machine and set both pulleys to chest height when seated.
2. Attach a rope handle to each pulley.
3. Sit on the bench facing the cables, reach across your body to grab the opposite handles (right hand grabs the left rope, left hand grabs the right rope) so the cables cross in front of you.
4. Plant your feet firmly on the floor and sit tall with a neutral spine.

How to do it

1. Exhale as you pull the ropes toward your ribcage, uncrossing your arms as you pull back and driving your elbows behind your torso.
2. Squeeze your shoulder blades together at the peak of the movement, holding the contraction for one second.
3. Inhale as you slowly return the handles to the starting position, allowing the cables to cross again and feeling a deep stretch between your shoulder blades.
4. Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second squeeze, 2 seconds back).

Form checklist

• Keep your chest up and avoid rounding your shoulders forward during the stretch.
• Ensure your torso remains stationary; do not use momentum or rock back and forth.
• Lead the movement with your elbows rather than pulling solely with your hands.
• Keep your neck neutral and gaze forward to avoid straining the cervical spine.

Pro tips

• As you pull back, focus on 'tearing the ropes apart' to maximize engagement of the rear deltoids and rhomboids.
• Imagine trying to pinch a pencil between your shoulder blades at the end of every repetition.
• Maintain a slight bend in the knees to stabilize your lower body and protect the erector spinae.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the eccentric (returning) phase over 4 seconds to emphasize the stretch and muscle control.

Frequently asked

What muscles does the cable rope crossover seated row work?

The cable rope crossover seated row primarily targets the erector spinae, lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable rope crossover seated row?

The cable rope crossover seated row uses cable and rope.

Is the cable rope crossover seated row good for beginners?

Yes. The cable rope crossover seated row is a beginner-friendly movement and a strong foundation to build on.

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