Cross Over Row

Low BackMid BackStrength and ConditioningThoracic StrengtheningShoulder StrengtheningCore Stability
Written By David Song

CROSSOVER ROWS

This is back exercise that uses single sided loading to train anti-rotation spinal stability. This can be done with a kettlebell or dumbbell. Start in a bent over row position and complete a single arm row. Keep the knees lightly bent and hips flexed so that your hands are in front of your knees at the bottom position. Pull by leading with the elbows and without rotating the spine. Alternating sides by handing the weight from one hand to the other.

Muscles Involved:

  • Latissimus Dorsi

  • Rhomboids

  • Trapezius

  • Core (Obliques, Transverse Abdominis)

  • Quadratus Lumborum (QL)

Related Conditions:

  • Non-Specific Low Back Pain

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Back Strength Training

  • Lumbar Facet Syndrome

  • Chronic Low Back Pain

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David Song
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Cross Over Deadlift
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Kettlebell Side Swing