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Wide-Grip Seated Cable Row

Equipment

Gym Equipment Needed

Musle Group

Back

Setup

Perform the Wide-Grip Seated Cable Row with the Cable machine with a wide-grip attachment, Adjustable seat, bench, Footrest or footplates

Starting Position

Adjust the seat or bench height so that the handles are at the same level as your mid-chest and Sit on the bench with your feet flat on the footrest or footplates.

Execution
  1. Adjust the seat or bench height so that the handles are at the same level as your mid-chest.
  2. Sit on the bench with your feet flat on the footrest or footplates.
  3. Grab the wide-grip handles with your palms facing down. Extend your arms fully in front of you.
  4. Maintain an upright posture and retract your shoulder blades.
  5. Pull the handles toward your torso, keeping your elbows pointed outward. Squeeze your back muscles at the peak of the movement.
  6. Slowly return to the starting position, maintaining control and tension in your muscles.
  7. Repeat the exercise for the recommended number of repetitions.

The Wide-Grip Seated Cable Row primarily targets the following muscle groups:

  • Upper back (Trapezius and Rhomboids)
  • Latissimus dorsi (Lats)
  • Biceps (to a lesser extent)

Tips on doing this exercise
  1. Focus on pulling with your back muscles, not just your arms. Imagine squeezing your shoulder blades together throughout the movement.
  2. Maintain a steady and controlled tempo, emphasizing the eccentric (lowering) phase to maximize muscle activation.
  3. Avoid excessive swinging or jerking of the body. Keep your upper body stable throughout the exercise.

Common Mistakes
  1. Using excessive weight that compromises your form and puts unnecessary strain on your lower back.
  2. Allowing your shoulders to round forward during the movement. Maintain a strong and upright posture.
  3. Pulling the handles too close to your abdomen, which can lead to improper muscle activation. Aim for the mid-torso area.

Recommended Ranges
  • Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
  • Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.

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