Description

The cable rope crossover seated row is a compound exercise that targets the back muscles and helps improve overall upper body strength and stability.

Starting Position

Sit down on a bench in front of a cable machine with a rope attachment. Grasp the rope with an overhand grip, arms extended, and lean slightly forward.

Technical Execution

Pull the rope towards your lower chest, leading with the elbows and squeezing the shoulder blades together at the end of the movement. Slowly return to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arms at the starting position and pulling the rope as close to the lower chest as possible.

Variations

You can vary the grip width on the rope or use different attachments to target different areas of the back.

Common Mistakes

Common mistakes include using momentum to complete the movement, rounding the back, and pulling the weight with the arms instead of engaging the back muscles.

Practical Advice

Focus on squeezing the shoulder blades together at the end of the movement and maintaining a stable core throughout the exercise.

Additional Notes

Adjust the cable height and weight to suit your fitness level and avoid using excessive weight that compromises form.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles