Cable Floor Seated Wide-grip Row

Cable Floor Seated Wide-grip Row

The Cable Floor Seated Wide-grip Row is a dynamic and challenging exercise that targets multiple muscle groups in the upper body. This exercise primarily works the muscles of the back, including the lats (latissimus dorsi), rhomboids, and trapezius. Additionally, it engages the biceps, rear deltoids, and stabilizer muscles of the core. To perform the Cable Floor Seated Wide-grip Row, you will need a cable machine with a low pulley attachment and a wide-grip handle. Start by attaching the handle to the machine and sitting on the floor with your legs extended in front of you. Grab the handle with both hands using an overhand grip, ensuring your hands are positioned wider than your shoulders. Maintain a straight spine and slightly lean back, engaging your core muscles to stabilize your body. Begin the movement by pulling the cable towards your abdomen, keeping your elbows wide and squeezing your shoulder blades together at the end of the motion. Slowly release the cable back to the starting position, ensuring controlled movement throughout. The Cable Floor Seated Wide-grip Row not only strengthens your back muscles but also improves posture and enhances overall upper body strength. As with any exercise, it is important to use proper form and start with a weight that challenges you but allows you to perform the exercise with control and without sacrificing form. Remember to listen to your body and progress gradually. Proper nutrition, including a balanced diet with adequate protein, is crucial for muscle recovery and growth. It is also essential to ensure you are properly hydrated before, during, and after your workouts. Incorporating the Cable Floor Seated Wide-grip Row into your workout routine, along with other complementary exercises, can contribute to a well-rounded upper body workout and help you achieve your fitness goals.


  • Sit on the floor with your legs extended in front of you and a cable machine set up at a low position.
  • Extend your arms forward and grab the cable handle with a wide overhand grip.
  • Lean back slightly, keeping your back in a neutral position and chest lifted.
  • Initiate the movement by pulling the handle towards your body, keeping your elbows close to your sides.
  • Squeeze your shoulder blades together at the end of the movement.
  • Slowly release the cable handle and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the correct muscles and prevent injury.
  • Engage your core muscles by squeezing your abs and glutes during each repetition.
  • Choose a challenging weight that allows you to perform each repetition with control and proper technique.
  • Control the movement of the cable by pulling with your back muscles and avoiding excessive momentum.
  • Perform the exercise in a slow and controlled manner, focusing on the contraction of your back muscles.
  • Include variations in your training routine such as different grip widths or angles to target different areas of your back.
  • Gradually increase the resistance or weight as your strength improves to continually challenge your muscles.
  • Perform a sufficient number of repetitions and sets to effectively stimulate your back muscles.
  • Allow yourself adequate rest between sets to recover and maintain quality repetitions.
  • Combine cable floor seated wide-grip rows with other exercises that target the back muscles for a well-rounded workout.


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