Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Rope Crossover Seated Row Instructions

  1. Attach the rope extension to the low pulley cable. Adjust the weight.
  2. Sit down in front of the cable machine facing the cable with your legs shoulder width apart and knees slightly bent.
  3. Grasp the left side of the rope with your right hand and the right side with your left hand. Use an underhand grip (with your palms facing down).
  4. Lean back slightly to take the weight off the stack. Your back should be straight and your shoulders back (not hunched forward). This is the starting position.
  5. Pull the weight towards you. As you pull, uncross your hands to form a neutral grip and pull the rope to your sides while keeping your elbows tucked in.
  6. Squeeze your shoulder blades together, pause, and then lower the weight back to the starting position.
  7. Repeat.

Rope Crossover Seated Row Tips

  • Keep your body motionless throughout the set - only your arms should move.
  • Let your arms stretch all the way out without letting your shoulders come forward.
  • Hold for a count of 1-2 at the top of the movement to increase its effectiveness.
Posted on: Wed, 09/09/2015 - 03:50

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Miguel Chavez
Posted on: Sat, 04/07/2012 - 17:17

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