Cable Seated Wide grip Row

Instructions

1
Sit on the bench with feet firmly planted on the floor or footrest. Grasp the cable handle with both hands at chest height, maintaining an upright posture with a neutral spine and engaged core.
2
Position yourself with a slight forward lean from the hips. Maintain a firm grip on the handle with arms extended forward at shoulder width. Retract scapulae slightly to establish proper shoulder positioning.
3
Slowly extend your arms forward against the cable resistance, allowing your torso to move slightly forward as the cable pulls your arms away from your body. Control the movement and feel the stretch across your back and chest.
4
Pull the cable handle back toward your torso by retracting your shoulder blades and flexing your elbows. Drive your elbows back and slightly down, bringing the handle to your chest while maintaining an upright torso. Squeeze the latissimus dorsi at the end position before controlling the return.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESRhomboids, Trapezius, Biceps Brachii, Posterior Deltoids
EQUIPMENTCable
DIFFICULTYIntermediate

Overview

The Cable Seated Wide grip Row is an incredibly effective Strength movement designed to fully engage the Latissimus Dorsi. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Back development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Back stability and proprioception during heavy loads.
  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
  • Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

Control the eccentric (lowering) phase of the Cable Seated Wide grip Row for 3-4 seconds to drastically increase time under tension.

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.

Frequently Asked Questions