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Upper back · Cable · Intermediate

How to do Cable Rope Crossover Seated Row

The cable rope crossover seated row is a strength exercise targeting the upper back, performed on a cable machine using rope attachments. It also engages the biceps and forearms as secondary muscles.

Cable Rope Crossover Seated Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Rope Crossover Seated Row, step by step

  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

Cable Rope Crossover Seated Row works your upper back as the main mover, with help from your biceps and forearms.

Track Cable Rope Crossover Seated Row in SPLYT

Cable Rope Crossover Seated Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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