Cable Rope Crossover Seated Row exercise animation (Männlich)

Cable Rope Crossover Seated Row

Zielmuskel
Erector Spinae, Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable rope crossover seated row is a seated back exercise that targets the mid-back and lats (latissimus dorsi, teres major and minor, middle and lower trapezius, infraspinatus, and the spinal erectors). Using a rope on a low cable and pulling with a crossover path, it adds extra mid-back squeeze and rear-delt work, making it a good machine-stable builder for back thickness and posture.

Cable Rope Crossover Seated Row: So führst du sie aus

  1. 1Attach a rope handle to a low cable pulley and sit facing the machine with your feet braced and knees slightly bent.
  2. 2Grab one end of the rope in each hand with a neutral grip, then sit tall with a slight forward lean and your arms extended toward the pulley.
  3. 3Brace your core and set your chest up, keeping a neutral spine without rounding your lower back.
  4. 4Pull both rope ends back and toward your sides, driving your elbows behind your torso and letting the rope cross or flare wide as your hands reach your ribs.
  5. 5Squeeze your shoulder blades together at the end of the pull, keeping your shoulders down and away from your ears.
  6. 6Pause briefly in the contracted position, feeling the mid-back and lats working.
  7. 7Extend your arms under control to return the weight, letting your shoulder blades spread without slumping forward.
  8. 8Complete your reps, then let the weight stack settle gently before standing up.

Technik-Tipps

  • Lead the pull with your elbows rather than your hands so the work stays in your back instead of your biceps.
  • Pull the rope ends wide toward your sides to bias the mid-traps and rear delts more than a straight-bar row would.
  • Keep your torso steady — a small lean is fine, but avoid swinging back and forth to move the weight.
  • Use a full range: let your shoulder blades stretch forward at the start and fully retract at the finish.
  • Exhale as you row toward your body and inhale as you control the weight back to the stretch.

Häufige Fehler

  • Yanking the weight with momentum and a big torso swing, which shifts load off the back and strains the lower back.
  • Rounding the lower back at the start of each rep, which puts the spine in a weak, injury-prone position under load.
  • Shrugging the shoulders up toward the ears, which turns the movement into an upper-trap shrug and loses mid-back tension.
  • Stopping the pull short of full retraction, which skips the peak contraction where the mid-back works hardest.
  • Curling the rope with the arms instead of driving the elbows back, which makes it a biceps exercise rather than a row.

Häufig gestellte Fragen

What muscles does the cable rope crossover seated row work?

It targets the mid-back and lats — the latissimus dorsi, teres major and minor, middle and lower trapezius, infraspinatus, and erector spinae — with the rear deltoids, brachialis, brachioradialis, and chest assisting.

Why use a rope instead of a straight bar for seated rows?

The rope lets your hands flare wide and cross at the finish, increasing the squeeze on the mid-traps, teres muscles, and rear delts. It also frees your wrists into a more comfortable neutral grip.

Is the cable rope crossover seated row good for beginners?

Yes. The cable keeps tension steady and the path controlled, so it is easier to learn good rowing form than with free weights. Start light and focus on driving the elbows back and squeezing the shoulder blades.

How many sets and reps should I do?

For back size and strength, 3–4 sets of 8–15 reps works well. Choose a weight you can control through a full range without swinging your torso.

Where should I feel this exercise?

You should feel it across the mid-back, lats, and rear shoulders as you pull and squeeze. If you mostly feel your biceps or lower back, lead with your elbows and stop swinging.

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