Cable Seated Wide-grip Row

Cable Seated Wide-grip Row

The Cable Seated Wide-grip Row is a compound exercise that targets the muscles of the upper and mid-back, as well as the biceps and shoulders. This exercise is performed using a cable machine where you sit down with your legs extended in front of you, grasping a wide-grip attachment with both hands. The seated position helps to stabilize your body, allowing you to focus on isolating the muscles being targeted. By using a wide grip, you engage the latissimus dorsi (the largest muscle in the back), helping to build a wide and defined back. This exercise also engages the rhomboids, traps, and rear deltoids, which help improve posture and shoulder stability. To perform the Cable Seated Wide-grip Row effectively, it's important to maintain proper form throughout the movement. Keep your back straight, chest up, and shoulders pulled back. Focus on initiating the movement from your back muscles, pulling your elbows back and squeezing your shoulder blades together at the end of the contraction. Avoid using excessive momentum or leaning back during the exercise for optimal results. Incorporating the Cable Seated Wide-grip Row into your workout routine can help you build a stronger and more sculpted upper body. It is an excellent exercise for individuals looking to improve posture, develop a well-defined back, and increase overall upper body strength.


  • Sit on the bench or seat with your back straight and your feet placed firmly on the floor.
  • Adjust the cable machine so that the handle is at chest level.
  • Grasp the handle with a wide overhand grip, with your palms facing down.
  • While keeping your back straight, lean slightly forward from your hips.
  • Pull the handle towards your torso by retracting your scapulae (shoulder blades) and bending your elbows.
  • Continue pulling until the handle touches your lower chest, while keeping your elbows close to your body.
  • Pause for a moment, squeezing your back muscles.
  • Slowly extend your arms to return to the starting position, while keeping tension on your back muscles.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the correct muscles.
  • Engage your core and maintain a slight bend in your knees throughout the movement.
  • Keep your back straight and avoid excessive upper body sway.
  • Focus on squeezing your shoulder blades together at the end of each repetition.
  • Control the movement and avoid using momentum to perform the exercise.
  • Inhale as you pull the handles towards your body, and exhale as you return to the starting position.
  • Adjust the weight and resistance to challenge your muscles without compromising form.
  • Add variety to your routine by experimenting with different grip positions, such as an underhand or overhand grip.
  • Consider incorporating supersets or drop sets to increase intensity and challenge your muscles further.
  • Ensure proper recovery by allowing adequate rest between sets and incorporating stretching exercises.


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