Cable Floor Seated Wide Grip Row
Description
The cable floor seated wide grip row is performed seated on the floor in front of a low cable pulley. A wide-grip bar is rowed back to the chest with the elbows flared. The floor seat eliminates the bench and forces strict pulling form. It builds upper back detail and is great for beginners.
Muscle Group
Equipment Required
Cable Floor Seated Wide Grip Row Instructions
- Sit on the floor in front of a low cable pulley.
- Attach a long bar or wide-grip handle to the cable.
- Plant your feet flat on the floor with knees bent.
- Grab the bar with a wide overhand grip and arms extended.
- Brace your core and sit upright.
- Pull the bar back toward your upper chest.
- Lead with the elbows out to the sides at shoulder height.
- Squeeze the upper back, then return slowly to the start.
Cable Floor Seated Wide Grip Row Form & Visual
Cable Floor Seated Wide Grip Row Benefits
- Builds upper back detail
- Targets rhomboids and rear delts
- No bench required
- Strict floor seated form
- Strong upper back builder
- Beginner-friendly variation
Cable Floor Seated Wide Grip Row Muscles Worked
- Rhomboids
- Rear deltoid
- Traps
- Latissimus dorsi
Cable Floor Seated Wide Grip Row Variations & Alternatives
- Wide Grip Cable Row
- Face Pull
- High Row
- Seated Cable Row
