Cable Seated Wide Grip Row

A pulling movement focusing on the outer lats and upper back. The wide grip shifts more of the load to the rhomboids and posterior deltoids.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at the rowing station. Use a wide bar and grip it with a pronated grip (palms down). Sit tall with shoulders retracted and core tight.

Instructions

1. Pull the bar toward your upper abdomen.
2. Focus on pulling with your elbows and squeezing your shoulder blades.
3. Maintain a proud chest throughout the movement.
4. Slowly return to the starting position.
5. Avoid leaning back.

Common Mistakes

1. Pulling the bar too high.
2. Using too much bicep.
3. Rounding the upper back.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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