Cable Rope Crossover Seated Row

Intermediate

Upper Back

Cable

Cable Rope Crossover Seated Row trades complexity for pulling strength and back density, and it pairs well with a heavy row.

How to do Cable Rope Crossover Seated Row

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

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Cable Rope Crossover Seated Row Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.

The other half of the week

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Training is half the prescription

A session tells your upper back to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.

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Days: 7
Meals / day: 3-6
Diet types: 5
Exclusions: 6

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Common Cable Rope Crossover Seated Row Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Cable Rope Crossover Seated Row

Easier progression

Seated Cable Row

Harder progression

Lever High Row

Swap Cable Rope Crossover Seated Row For

Skin The Cat

Medicine Ball Overhead Slam

Lever Bent Over Row

Cable Rope Crossover Seated Row — Frequently Asked Questions

How do you do the Cable Rope Crossover Seated Row?

Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent. Grasp the cable ropes with an overhand grip, palms facing each other. Lean back slightly, keeping your back straight and your core engaged. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Rope Crossover Seated Row work?

The Cable Rope Crossover Seated Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.

How many sets and reps of the Cable Rope Crossover Seated Row should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Rope Crossover Seated Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Rope Crossover Seated Row?

Try the Skin The Cat, Medicine Ball Overhead Slam or the Lever Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.