Cable Seated Wide-Grip Row
Cable Seated Wide-Grip Row Exercise Description
The Cable Seated Wide‑grip Row is a horizontal pulling exercise performed at a cable station using a wide overhand bar. It primarily targets the mid‑back—latissimus dorsi, middle trapezius, and rhomboids—with assistance from the posterior deltoids and the elbow flexors. The wider, pronated grip increases shoulder horizontal abduction, shifting emphasis toward scapular retraction and depression compared with narrow‑grip rows. The objective is to move the shoulder blades and upper arms through a strong, controlled pull while maintaining a neutral spine and a stable torso. Use smooth motion to guide the bar toward the lower chest as the shoulder blades glide back and down. This variation helps build back strength and upper‑body pulling control through a safe, controlled range.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Seated Wide-Grip Row Exercise
‘- Set the seat so feet press firmly into the platform with a slight knee bend. Sit tall on your sit bones with a neutral spine and braced torso.
– Grasp the straight bar with a wide overhand grip (wider than shoulders). Keep wrists neutral in line with the cable.
– Hinge slightly forward at the hips without rounding. Chest tall, ribs down, head in line with the torso.
– Start with arms long and shoulder blades reaching forward comfortably while the spine stays neutral.
– Initiate the pull by drawing the shoulder blades down and back (depress and retract) before bending the elbows.
– Drive elbows back in line with or slightly below shoulder height; avoid tucking them close to the torso.
– Pull the bar toward the lower chest/upper ribs without shrugging or leaning back.
– Briefly hold the end position with the shoulder blades retracted; keep wrists straight.
– Return under control: extend the elbows and allow the shoulder blades to protract without the spine rounding.
– Throughout, keep the torso still, feet anchored, and the movement smooth—no jerking or momentum.
Cable Seated Wide-Grip Row Tips
‘- Set the seat so your feet press firmly into the platform with a slight knee bend.
– Sit tall on your sit bones with a neutral spine and braced torso.
– Grasp the bar with a wide overhand grip, wider than shoulder width, and keep wrists in line with the cable.
– Hinge slightly forward at the hips while keeping your chest tall, ribs down, and head in line with your torso.
– Start each rep with arms long and shoulder blades reaching forward while your spine stays neutral.
– Initiate the pull by drawing your shoulder blades down and back before you bend your elbows.
– Drive your elbows back in line with or slightly below shoulder height instead of tucking them close to your torso.
– Pull the bar toward your lower chest/upper ribs without shrugging or leaning back.
– Briefly hold the end position with your shoulder blades retracted and wrists straight.
– On the return, extend the elbows and allow your shoulder blades to protract without rounding your spine.
– Throughout the set, keep your torso still, feet anchored, and the motion smooth without jerking or using momentum.
Cable Seated Wide-Grip Row Beginner Introduction
The Cable Seated Wide‑grip Row is a cable‑machine row performed from a seated position with a broad, overhand grasp on a straight bar. This row style centers on the lats and upper back, with extra involvement from the rear shoulders and the muscles of the arms. Because the hands are set wider than shoulder width, the upper arms travel out from the body, highlighting work around the shoulder blades and the middle of the back.
During the exercise, the movement pattern runs along a horizontal path as the handle travels in toward the lower chest area. The shoulder blades glide backward and slightly downward while the elbows draw behind the body, all while the spine remains in its natural alignment and the trunk stays steady against the pull of the cable. The legs and feet provide a firm base, so the bar motion and shoulder‑blade action become the main drivers. This cable row variation emphasizes controlled pulling mechanics and deliberate back engagement through a comfortable, well‑managed range of motion.