Cable Floor Seated Wide-Grip Row

Body Part: Back

Muscle: Back

Equipment: Cable Machine

The Cable Floor Seated Wide-Grip Row is a seated cable row performed from the floor with a wide bar. Sitting on the floor removes lower-body help and encourages a strict torso position while the upper back, lats, rear shoulders, and biceps pull the bar toward the body.

The wide grip tends to shift the row toward the upper back and rear-delt area compared with a close grip. Because you are seated low, the torso angle is easy to keep honest, which makes this a good choice when you want a controlled row without a lot of body swing.

Set up on the floor facing a low cable, hold the wide bar, and sit tall with your legs positioned comfortably. Brace, pull the elbows back toward the torso, squeeze the upper back briefly, then return the bar forward slowly until the arms extend. Keep the spine tall and the chest open.

Use this row variation for upper-back emphasis, posture work, or strict pulling volume. The wide grip should feel controlled and shoulder-friendly. If the range or angle pulls you into shrugging or leaning, reduce the load or adjust the seat distance.

Instructions

• Sit on the floor facing a low cable with a wide-grip bar attached.
• Position your legs comfortably so you can sit tall without leaning back.
• Hold the bar with a wide overhand grip and brace your core.
• Start with your arms extended and shoulders controlled.
• Pull the bar toward your torso by driving your elbows back.
• Squeeze the upper back briefly without shrugging.
• Return the bar forward slowly until the arms extend.
• Repeat while keeping the torso upright.

Tips & Tricks

• Keep your spine tall to make the floor setup work in your favor.
• Pull with the elbows instead of trying to curl the bar to your body.
• Avoid swinging the torso to finish the rep.
• Do not shrug at the end of the pull.
• Control the return so the cable does not yank your shoulders forward.
• Use a grip that feels comfortable on the wrists and elbows.
• Keep the chest open and the ribs stacked over the pelvis.
• Reduce the load if you need momentum to get the handles moving.

Frequently Asked Questions

What muscles does Cable Floor Seated Wide-Grip Row work?

It mainly works the upper back, with help from the lats, rear shoulders, and biceps.

Why sit on the floor?

The floor setup keeps the movement simple and encourages a strict torso position.

Is a wide grip better?

It is not always better, but it emphasizes the upper back and rear shoulders more than a close grip.

Why sit on the floor?

The floor setup keeps the movement simple and encourages a strict torso position.

Should I lean back?

No. Stay tall and let the elbows drive the pull.

Where should the bar travel?

Pull it toward the torso, usually around the lower chest or upper abdomen, depending on your setup.

Can beginners do this row?

Yes. The floor position makes it a clear, controlled row for learning upper-back mechanics.

What is the biggest mistake?

Using too much weight and turning the seated row into a rocking motion.