Smart Workout Diary

Cable Rope Seated Crossover Row

The cable rope seated crossover row is a seated pulling exercise performed by drawing the ends of a rope attachment toward the torso with the hands crossing over. It primarily trains the back, especially the lats and upper back, while the biceps and rear shoulders assist. It supports upper-body pulling strength and controlled scapular movement.

Demonstration

Cable Rope Seated Crossover Row — demonstration 1
Cable Rope Seated Crossover Row — demonstration 2

Instructions

  1. Set the cable: Attach a rope to a low cable pulley and choose a light, controllable load. Sit facing the pulley with your feet braced and knees slightly bent.
  2. Take the crossover grip: Hold one rope end in each hand so the hands cross in front of you. Sit tall with a neutral spine, chest lifted, and shoulders relaxed away from the ears.
  3. Pull the rope: Draw your elbows back and slightly out while pulling the rope ends toward the sides of your lower ribs. Let the shoulder blades move back together without shrugging.
  4. Return with control: Slowly extend the arms until the shoulders are comfortably forward, keeping the torso still. Avoid rocking backward or rounding the lower back, then repeat.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the load modest: The crossed hand position can make the pull feel awkward; use a weight that allows smooth, even motion on both sides.
  2. Lead with the elbows: Think about pulling the elbows back rather than curling the rope with the hands.
  3. Control the stretch: Allow the shoulder blades to glide forward at the start, but stop before the lower back rounds or the shoulders feel strained.
Exercise library