Wide-Grip Seated Cable Row

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Attach a wide-grip handle (wide bar or wide neutral handle) to a seated cable row station. Set the seat/footplates so you can sit tall with a neutral spine. Choose a weight you can row without leaning back excessively or using momentum.

Starting Position

Sit with feet firmly on the footplates and knees slightly bent. Grab the wide handle and sit tall with chest up and core braced. Start with arms extended and shoulders set down and back (don’t shrug). Maintain a neutral spine—avoid rounding forward or over-arching. Keep wrists neutral and elbows slightly flared out to match the wide grip.

Execution

Inhale and brace. Initiate by pulling your shoulder blades back and down, then drive your elbows back as you row the handle toward your upper stomach/lower chest. Keep your torso stable—minimal body sway. Exhale near the end of the pull and squeeze your mid-back and rear delts briefly. Slowly extend your arms back to the start under control, allowing the shoulder blades to protract naturally while keeping your spine neutral and the weight stack from slamming. Repeat for the desired reps.

Tips on doing this exercise

Think “chest tall, shoulders down, elbows back” for the best back activation.

Pause 1 second at the squeeze and control the return (2–3 seconds).

Keep your torso steady—if you’re rocking, the weight is too heavy.

Let the shoulder blades move: stretch forward at the start, squeeze back at the finish.

Use straps if grip limits your ability to train your back effectively.

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Common Mistakes

Rounding the lower back or collapsing forward at the start

Leaning back hard and turning it into a lower-back exercise

Shrugging shoulders up instead of keeping them down

Pulling with the arms only (no scapular movement)

Cutting range short (no stretch or no squeeze)

Letting the weight stack slam or using momentum

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 8–12 reps (full range, controlled)

Accessory/volume: 2–4 sets of 12–15 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict)
Rest 60–120 seconds between sets.

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