A seated row pulling two crossed cables from opposite low pulleys, giving each arm an independent diagonal line that widens the stretch and squeeze on the mid-back.
BackCableHorizontal pull
Start
End
Primary
RhomboidsLatissimus dorsi
Secondary
Rear deltoidsBicepsMiddle trapezius
Equipment
Cable
Pattern
Horizontal pull
Setup
01Sit on the floor or a bench centered between two low pulleys with single handles attached.
02Grab the left handle with the right hand and the right handle with the left so the cables cross in front of you.
03Extend both arms and let the crossed cables pull you into a long stretch.
04Sit tall with knees slightly bent and trunk braced.
Execution
01Pull both handles back and out toward the sides of the torso.
02Let the cables uncross their tension line as the elbows drive behind you.
03Squeeze both shoulder blades together at the finish.
04Return under control to the crossed, protracted stretch.
Checkpoints
-Both arms pull symmetrically along their own diagonal.
-The torso stays upright; no rocking to finish reps.
-Shoulder blades fully protract at the stretch and fully retract at the finish.
-Handles finish beside the ribs, not up at the shoulders.
Common mistakes
-Leaning back to move the stacks instead of pulling with the back.
-Letting one arm lead and the other lag.
-Shrugging into the neck during the squeeze.
-Losing the crossover stretch by sitting too close to the pulleys.
Programming notes
-Use 3 to 4 sets of 10 to 15 reps as a mid-back accessory.
-Loads run lighter than a standard seated row because each stack is loaded independently.
-Pause 1 second at peak retraction to reinforce scapular control.
