Cable Seated Wide-Grip Row
Build a stronger back! Cable Seated Wide-Grip Rows target upper back muscles for better posture & strength.
The Cable Seated Wide-Grip Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: wide bar attachment or cable machine.
Required Equipment
Cable Seated Wide-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Seated Wide-Grip Row Variations and Alternatives
How to do the Cable Seated Wide-Grip Row
Cable Seated Wide Grip Row Instructions
Positioning
Set Up the Machine: Adjust the weight on the cable machine to a suitable level for your fitness level.
Sit on the Bench: Position yourself on the seated row bench with your feet flat on the platform or on the floor.
Grip the Bar: Lean slightly forward and grasp the wide grip bar with both hands, palms facing down. Your hands should be wider than shoulder-width apart.
Position Your Body: Keep your back straight and engage your core. Maintain a slight bend in your knees. Ensure your shoulders are relaxed and down, away from your ears.
Movement
Starting Position: Pull the bar towards your body while keeping your elbows up and out to the sides, drawing your shoulder blades together.
Rowing Motion: Slowly pull the bar towards your abdomen, keeping your elbows wide and close to your body. Focus on squeezing your back muscles as you pull.
End Position: When your hands reach your abdomen, hold for a brief moment to maximize muscle engagement.
Return: Gradually extend your arms back to the starting position while maintaining control. Avoid letting the weight stack touch down fully to keep tension on your muscles.
Repetitions: Aim for 8-12 reps, depending on your fitness level, and ensure to rest adequately between sets.
Tips
Keep your movements slow and controlled to prevent injury.
Focus on keeping your back straight throughout the exercise to maintain proper form.
Adjust the weight as necessary to ensure you can perform the exercise with good technique.
Cable Seated Wide-Grip Row FAQs
What muscles does the Cable Seated Wide-Grip Row work?
The Cable Seated Wide-Grip Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Wide-Grip Row?
Wide bar attachment or cable machine.
Is the Cable Seated Wide-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Wide-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Wide-Grip Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Cable Seated Lat Focused Row, Cable Single-Arm High Row and Cable Reverse-Grip Bent-Over Row.
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