Cable Floor Seated Wide-Grip Row
Cable Floor Seated Wide-Grip Row Exercise Description
The cable floor seated wide‑grip row is a horizontal pulling exercise that strengthens the upper back and lats while reinforcing stable trunk posture. Using a wide, overhand grip shifts emphasis toward the mid–upper back—particularly the middle trapezius, rhomboids, and posterior deltoids—while the latissimus dorsi and elbow flexors assist. Sitting on the floor with the cable anchored low provides a long pulling path and a solid base to practice controlled scapular retraction and depression. The goal is to pull the bar toward the lower chest without leaning back, keeping a neutral spine and steady ribcage‑over‑pelvis alignment. Smooth, full‑range reps with quiet shoulders and neutral wrists help build consistent technique and joint control.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Latissimus Dorsi
- Stabilizing Muscles: Longissimus, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, 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: Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Floor Seated Wide-Grip Row Exercise
‘- Attach a wide straight bar to a low pulley. Sit on the floor facing the machine with feet braced on the footplate or platform, knees slightly bent.
– Grip the bar overhand, hands wider than shoulder‑width but not excessively wide. Wrists neutral.
– Sit tall on your sit bones. Maintain a neutral spine and head, ribs stacked over pelvis.
– Start with arms extended and shoulder blades gently protracted without rounding your back.
– Initiate the pull by drawing your shoulder blades back and slightly down; then drive elbows rearward on a slight outward path.
– Guide the bar toward your lower chest/upper ribs while keeping the torso still (no leaning or hip thrusting).
– Briefly hold the end position with scapulae retracted; avoid shrugging.
– Control the return: extend the elbows and allow the shoulder blades to glide forward to a comfortable stretch while keeping the spine neutral.
– Keep movements smooth and cable‑aligned; avoid using momentum or bouncing off the stack.
– Adjust grip width only as needed to maintain comfortable shoulder alignment and consistent bar path.
Cable Floor Seated Wide-Grip Row Tips
‘- Brace your feet on the footplate or platform with your knees slightly bent.
– Grip the bar overhand, wider than shoulder-width but not excessively, keeping your wrists neutral.
– Sit tall on your sit bones with a neutral spine and head, stacking your ribs over your pelvis.
– Begin with your arms extended and shoulder blades gently protracted without rounding your back.
– Initiate each pull by drawing your shoulder blades back and slightly down before driving with the arms.
– Drive your elbows rearward on a slight outward path as you pull.
– Guide the bar toward your lower chest/upper ribs while keeping your torso still—no leaning back or hip thrusting.
– Briefly hold the end position with your shoulder blades retracted, avoiding any shrugging.
– Control the return by extending your elbows and letting your shoulder blades glide forward to a comfortable stretch while maintaining a neutral spine.
– Keep each rep smooth and aligned with the cable, avoiding momentum, bouncing, or stack-smashing, and adjust grip width only as needed for comfortable shoulder alignment and a consistent bar path.
Cable Floor Seated Wide-Grip Row Beginner Introduction
In the cable floor seated wide‑grip row, resistance comes from a low cable as the bar travels horizontally toward the torso. Performed seated on the ground with the legs braced, this row targets the upper back and lats, with help from the shoulders and arms. The broad overhand hand position encourages strong work from the muscles between the shoulder blades, helping them pull together and down as the elbows move backward.
Because the trunk stays upright rather than swinging, the movement also reinforces a steady, organized posture through the mid‑section. The long path of the cable allows a smooth pull in and a controlled return, giving the upper body time to coordinate shoulder‑blade motion with arm action. This combination of grounded seating, long reach, and wide grip creates a rowing pattern that highlights back strength, shoulder stability, and consistent technique on every repetition. Over time, this helps build a strong, balanced pulling pattern that supports other cable, free‑weight, and daily activities.