Exercise
Wide Grip Seated Cable Row
The Wide Grip Seated Cable Row is a controlled pulling exercise that emphasizes upper-back development using a stable seated position.
Wide Grip Seated Cable Row
The Wide Grip Seated Cable Row is a seated pulling exercise that uses a wider handle position to shift more focus toward the upper back while reducing arm dominance. The cable provides constant tension throughout the movement, allowing for smooth, controlled repetitions and consistent execution across sets. This makes it a reliable choice for both strength development and muscle-focused training.
The wider grip encourages an open chest and controlled shoulder movement during each pull, helping reinforce proper rowing mechanics and upper-body control. Because the range of motion is slightly shorter than with a narrow grip, it becomes easier to maintain tension where it matters most instead of relying on momentum or excessive weight.
This exercise fits well into back-focused workouts, upper-body splits, and full-body routines. It supports balanced upper-back development, improves pulling strength, and offers a joint-friendly way to train with precision and control—especially useful for lifters aiming to build consistency and long-term progress.
How to Perform the Wide Grip Seated Cable Row
- Sit facing the cable machine with feet firmly planted on the footplates, knees slightly bent, and grasp the wide bar attachment with both hands using an overhand grip wider than shoulder-width.
- Maintain a tall seated position with your chest up and shoulders back, creating a slight arch in your lower back while keeping your core engaged.
- Begin with arms fully extended in front of you, feeling a stretch in your lats and shoulders while inhaling deeply.
- Pull the handle toward your torso by driving your elbows back and down, keeping them close to your body while exhaling forcefully.
- Squeeze your shoulder blades together at the end of the movement, bringing the bar to touch just below your chest while maintaining an upright torso.
- Hold the contracted position momentarily, focusing on the tension across your upper and mid-back muscles.
- Slowly return to the starting position with controlled movement, allowing your arms to extend fully while inhaling.
- Maintain tension in your core throughout the entire movement, never allowing your shoulders to roll forward at the extended position.
Important information
- Keep your torso stationary throughout the movement – avoid using momentum or rocking back and forth to move the weight.
- Adjust the weight to allow for proper form – you should be able to complete all repetitions without compromising your posture.
- Focus on pulling with your back muscles rather than your arms – think about driving your elbows behind you rather than just moving your hands.
- If you experience lower back discomfort, check your seat position and consider using a lighter weight until your form improves.
FAQ - Wide Grip Seated Cable Row
The wide grip seated cable row primarily targets the latissimus dorsi (lats) and trapezius muscles, with significant engagement of the rhomboids and rear deltoids. This wider grip specifically emphasizes the outer portions of your back, helping develop that coveted V-taper appearance.
The wide grip places greater emphasis on your upper and outer lats, promoting back width, while a narrow grip targets more of the mid-back thickness and lower lats. Wide grip also typically reduces bicep involvement, making it more back-focused than the narrow grip variation.
The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.
For optimal results, incorporate this exercise 1-2 times weekly as part of your back training regimen. Allow 48-72 hours between sessions that target the same muscle groups to ensure proper recovery, especially if you're training with significant intensity.
If you're experiencing lower back discomfort, try reducing the weight, focusing on a shorter range of motion, or switching to a chest-supported row variation. You can also place a small cushion or rolled towel behind your lower back for additional support during the movement.
Wide Grip Seated Cable Row
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