Cable Rope Crossover Seated Row
Expert Advice
Keep your chest up and shoulders back to fully engage the back muscles and prevent rounding of the spine.
How-to-do Steps
- Sit at the cable row machine with your feet braced.
- Grasp the rope with both hands and keep your arms extended.
- Pull the rope towards your waist, crossing your hands as you row.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position with your arms extended.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Rope Crossover Seated Row primarily targets the Lats, Shoulders, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats25%
Shoulders25%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Rope Crossover Seated Row work?
Cable Rope Crossover Seated Row primarily targets the Lats, Shoulders, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Rope Crossover Seated Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Rope Crossover Seated Row suitable for beginners?
Cable Rope Crossover Seated Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
