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All exercises

Cable rope crossover seated row

Intermediate

Cable rope crossover seated row is a compound cable exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Inverted rowBodyweight
  • Inverted row with strapsBodyweight
  • One arm towel rowBodyweight
  • Barbell incline rowBarbell
  • Cable rope seated rowCable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable rope crossover seated row

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