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Exercise guide
Wide Grip Seated Cable Row
A seated rowing variation with a wide grip emphasizing the upper back.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit at a cable row station with feet on the platform.
- Grip a wide bar with an overhand grip.
- Pull the bar toward your upper abdomen, squeezing your shoulder blades.
- Extend your arms back to the starting position with control.
- Repeat.
Technique cues and common mistakes
- Keep your torso upright and avoid rocking back and forth.
- Drive your elbows high and wide to target the upper back.
- Maintain a slight bend in your knees throughout the set.