Cable Rope Crossover Seated Row
Description
The cable rope crossover seated row is a seated cable row performed with a rope handle where you flare (cross over or separate) the rope ends at the end of each row. The flaring action adds rear delt and rhomboid activation at the peak contraction, building upper back thickness.
Equipment Required
Cable Rope Crossover Seated Row Instructions
- Sit at a cable row station. Attach a rope handle to the low cable.
- Grip the rope with both hands, palms facing each other.
- Row the rope toward your lower ribs.
- At the end of the row, flare the rope ends apart — pull them to the sides of your body.
- Squeeze your shoulder blades and rear delts at the fully flared position.
- Slowly return the rope forward, bringing the ends back together.
- The flare is the key — it adds rear delt and rhomboid activation.
- Aim for 10 to 12 reps per set.
Cable Rope Crossover Seated Row Form & Visual
Cable Rope Crossover Seated Row Benefits
- Flaring action activates rear delts and rhomboids
- Builds upper back thickness
- Constant cable tension
- Combines rowing with rear delt squeeze
- Easy to load progressively
- Useful for posture and shoulder balance
Cable Rope Crossover Seated Row Muscles Worked
- Latissimus dorsi
- Posterior deltoid (flare)
- Rhomboids (flare)
- Trapezius (middle)
- Biceps brachii
Cable Rope Crossover Seated Row Variations & Alternatives
- Cable Rope Seated Row (no flare)
- Cable Seated Row
- Face Pull
- Cable V-Bar Seated Row
- Rope High Row with Flare
