Cable Seated Wide Grip Row

Cable Seated Wide Grip Row


This exercise involves sitting on a cable machine and pulling a wide grip handle towards your chest, targeting the muscles in your back and arms. It is a great exercise for building upper body strength and improving posture.

Muscle Group

Equipment Required

Cable Seated Wide Grip Row Instructions

  1. Adjust the cable machine to the appropriate weight and attach the wide grip handle.
  2. Sit on the bench with your feet flat on the ground and your knees slightly bent.
  3. Grasp the handle with both hands, palms facing down and your arms fully extended.
  4. Slowly pull the handle towards your chest, keeping your elbows close to your body.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  6. Slowly release the handle back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Cable Seated Wide Grip Row Form & Visual

Cable Seated Wide Grip Row

Cable Seated Wide Grip Row Benefits

  • Targets multiple muscle groups including the back, shoulders, and biceps
  • Improves posture and spinal alignment
  • Increases upper body strength and endurance
  • Provides a low-impact workout option
  • Allows for adjustable resistance and difficulty levels

Cable Seated Wide Grip Row Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Biceps

Cable Seated Wide Grip Row Variations & Alternatives

  • Cable Seated Close grip Row
  • Cable Seated Neutral grip Row
  • Cable Seated Reverse grip Row
  • Cable Standing Wide grip Row
  • Cable Standing Close grip Row
  • Cable Standing Neutral grip Row
  • Cable Standing Reverse grip Row