Back · Cable machine

Cable Seated Wide Grip Row

The cable seated wide grip row is a horizontal pulling exercise that targets the upper back, rhomboids, middle trapezius, and rear deltoids. It suits lifters of all experience levels and typically fits into the middle of a pull or back workout as a primary mass and posture builder.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Sit at a cable row machine with a wide grip bar attached.
Place your feet on the footrests and sit with your back straight and knees slightly bent.
Grab the bar with an overhand grip, hands wider than shoulder-width apart.
Lean slightly forward from your hips while keeping your back straight.
Inhale and brace your core. Exhale as you pull the bar towards your abdomen, keeping your elbows close to your body.
Squeeze your shoulder blades together at the end of the movement and focus on using your back muscles.
Slowly return to the starting position, extending your arms and feeling the stretch in your lats and upper back.

Common mistakes

Excessive backward leaning uses body momentum to move the weight, which reduces tension on the upper back muscles.
Shrugging your shoulders toward your ears recruits the upper traps and takes the load off your mid-back stabilizers.
Pulling primarily with your biceps rather than driving through the elbows prevents complete retraction of the shoulder blades.
Rounding your lower back during the stretch phase puts unnecessary stress on the lumbar spine.

Tips

Initiate each rep by pulling your shoulder blades back together before bending your elbows.
Pull the bar toward your lower chest or upper abdomen while driving your elbows wide and back.
Hold the fully contracted position for a brief pause to maximize recruitment of the scapular retractors.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth, resting about 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does a wide grip differ from a close grip seated row?

A wide grip forces your elbows outward, shifting the emphasis from the lats to the rhomboids, rear delts, and upper back musculature.

What should you do if you feel lower back discomfort during this exercise?

Keep your knees slightly bent and torso stationary without rounding; if discomfort persists, stop the exercise and consult a specialist.

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