Cable High-Pulley Cross Row
The Cable High-Pulley Cross Row mainly works the shoulders, with help from the traps and back. You'll need: cable machine.
Required Equipment
Cable High-Pulley Cross Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rotator Cuff (infraspinatus)
How to do the Cable High-Pulley Cross Row
Setup
Set your cable machine pulleys to a height slightly above your head.
Attach a single handle to each pulley (or a rope attachment).
Stand in the center, grasping the handles with a neutral grip (palms facing each other or downward).
Execution
Pull: Pull the handles toward your upper forehead or bridge of your nose, keeping your elbows high and out to the sides.
Focus: Think about driving your elbows backward and outward, squeezing your shoulder blades together at the peak of the movement.
Control: Keep your torso stable and avoid using momentum to swing the weight.
Return: Slowly extend your arms forward under control to the starting position.
Cable High-Pulley Cross Row FAQs
What muscles does the Cable High-Pulley Cross Row work?
The Cable High-Pulley Cross Row mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Cable High-Pulley Cross Row?
Cable machine.
What workout day should the Cable High-Pulley Cross Row go on?
It belongs on pull day in a push/pull/legs routine.
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