Instructions

1

Sit upright on the machine seat with back firmly against the backrest. Position feet flat on the footrest for stability. Adjust seat height so handles are at mid-chest level.

2

Grasp the handles with a neutral grip (palms facing inward), elbows bent at approximately 90 degrees, positioned slightly below shoulder height. Maintain an upright posture with shoulders relaxed.

3

Slowly return the handles toward the chest in a controlled manner, resisting the pull of the cable. Keep elbows at a fixed angle and allow the shoulder joint to extend, lengthening the pectoral muscles over 2-3 seconds.

4

Drive the handles forward and together using chest muscles, pressing through a complete range of motion until arms are nearly extended. Squeeze the chest at the endpoint for 1 second, then return to starting position with control.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Focusing on the Cable Seated Wide grip Row allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Significantly enhances the structural integrity and power of the Pectoralis Major.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Improves overall Back stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Cable setup.

Exercise Variations

Dumbbell Cable Seated Wide grip Row
Cable Cable Seated Wide grip Row
Banded Cable Seated Wide grip Row

Beginner Tips

If you are new to the Cable Seated Wide grip Row, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Seated Wide grip Row