Demonstration video
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Get my programHow to do the seated wide grip cable row
Instructions
- Sit on the cable row machine with your feet firmly placed on the foot platform.
- Grab the wide grip handle with both hands and maintain a neutral spine.
- Begin the movement by pulling the handle toward your torso while squeezing your shoulder blades together.
- Pause briefly at the peak contraction when the handle reaches your midsection.
- Slowly return to the starting position in a controlled motion.
Technical Tips
- Avoid leaning too far backward during the pull.
- Focus on initiating the movement from your back, not your arms.
- Keep your elbows slightly flared to emphasize upper back engagement.
Breathing Tips
- Inhale as you return the handle to the starting position.
- Exhale during the pulling phase toward your torso.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Severe scoliosis
Description
The Seated Wide Grip Cable Row is a compound strength training exercise designed to build thickness and width in the upper back. Using a cable machine and a wide grip attachment, this exercise promotes constant tension throughout the movement, making it highly effective for muscle engagement. The wide grip specifically targets the outer portions of the back, including the lats and rear deltoids, while also activating the rhomboids and biceps as secondary movers. Its seated position and guided cable path allow for better posture control and reduce the risk of improper form. This exercise is particularly useful for individuals looking to improve back strength, enhance upper body posture, and increase pulling power. Suitable for intermediate users and above, it fits seamlessly into bodybuilding and general fitness routines aimed at back development. Incorporating the Seated Wide Grip Cable Row into a training plan supports balanced upper body symmetry and complements both vertical and horizontal pulling movements.
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Description
The Seated Wide Grip Cable Row is a compound strength training exercise designed to build thickness and width in the upper back. Using a cable machine and a wide grip attachment, this exercise promotes constant tension throughout the movement, making it highly effective for muscle engagement. The wide grip specifically targets the outer portions of the back, including the lats and rear deltoids, while also activating the rhomboids and biceps as secondary movers. Its seated position and guided cable path allow for better posture control and reduce the risk of improper form. This exercise is particularly useful for individuals looking to improve back strength, enhance upper body posture, and increase pulling power. Suitable for intermediate users and above, it fits seamlessly into bodybuilding and general fitness routines aimed at back development. Incorporating the Seated Wide Grip Cable Row into a training plan supports balanced upper body symmetry and complements both vertical and horizontal pulling movements.
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