Cable Seated Wide Grip Row
Description
The cable seated wide-grip row is a seated cable row performed with a wide overhand grip on a long bar. The wide grip and overhand position shift more emphasis to the rear deltoids, rhomboids, and upper traps compared to a close-grip or neutral-grip row.
Equipment Required
Cable Seated Wide Grip Row Instructions
- Sit at a cable row station. Attach a wide lat pulldown bar or straight bar.
- Grip the bar wide (wider than shoulder-width) with an overhand grip.
- Sit upright with feet on the footplates.
- Row the bar toward your upper abdomen by driving your elbows out and back.
- Squeeze your rear delts and upper back at the end of the row.
- Slowly extend forward.
- Keep elbows wide — this shifts emphasis from lats to rear delts and traps.
- Aim for 10 to 12 reps per set.
Cable Seated Wide Grip Row Form & Visual
Cable Seated Wide Grip Row Benefits
- Shifts emphasis to rear delts and upper back
- Wide elbows target different muscles than close grip
- Constant cable tension
- Easy to load progressively
- Builds upper back thickness and shoulder balance
- Useful for posture improvement
Cable Seated Wide Grip Row Muscles Worked
- Posterior deltoid
- Trapezius (middle and upper)
- Rhomboids
- Latissimus dorsi (slight)
- Biceps brachii
Cable Seated Wide Grip Row Variations & Alternatives
- Cable Seated Row (close grip)
- Cable Straight-Back Seated Row
- Face Pull
- Cable Rope Crossover Row
- Barbell Bent Over Row (wide grip)
