upper backcable
cable rope crossover seated row
cable rope crossover seated row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
Step 2. Grasp the cable ropes with an overhand grip, palms facing each other.
Step 3. Lean back slightly, keeping your back straight and your core engaged.
Step 4. Pull the cable ropes towards your chest, squeezing your shoulder blades together.
Step 5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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