Back · Row
Crossover Row
The Crossover Row mainly trains your upper back and rear delts. Also working: lats and biceps.
Both cables
Standing, light pull
How to do it
- One step in front of the machine, arms crossed in front of you
- Pull out and back with bent elbows
- Shoulder blades together, hold briefly
- Return slowly until the arms cross again
Coach’s tip
Unlike the reverse fly the elbows stay bent: that allows more weight and hits the upper back between the shoulder blades.
Setup
Pulley
Both pulleys at chest height
Grip
Single handles crossed, right hand on the left cable
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Crossover Row work?
Mainly the upper back and rear delts. The lats and biceps help.
How do I set up the cable machine for the Crossover Row?
Pulley: Both pulleys at chest height. Grip: Single handles crossed: right hand on the left cable.
Can I do the Crossover Row on a single cable tower?
Not like this. The Crossover Row needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as One-Cable Seated Row and Seated Single-Arm Cable Row instead.
What can I do instead of the Crossover Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Crossover Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.