Cable Rope Crossover Seated Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Rope Crossover Seated Row

Step by step instructions, muscle activation and variants for the Cable Rope Crossover Seated Row.

MediumMiddle back

About this exercise

The Cable Rope Crossover Seated Row uses a rope attachment to perform a wide, crossing pull that maximizes lat stretch and scapular retraction. Pulling the rope ends apart at the finish increases rear-delt and rhomboid involvement compared to a standard narrow-grip row.

How to Perform

  • Attach a rope handle to a low cable pulley and sit on the bench facing the machine
  • Grip both ends of the rope with a neutral grip and sit upright with a slight forward lean
  • Begin the pull by driving your elbows back and outward
  • As the rope reaches your torso, pull the ends apart to create a crossover, squeezing the shoulder blades together
  • Hold the peak contraction for a moment before slowly returning the rope to the starting position
  • Maintain a neutral spine and avoid rounding your lower back throughout the set

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersInner forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Cable Rope Crossover Seated Row

The Cable Rope Crossover Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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