Cable Wide Grip Seated Row
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The Cable Wide Grip Seated Row is a strength exercise performed on a cable machine, where you sit with a wide grip on the straight bar and pull it toward your torso while keeping your shoulders retracted. Its primary purpose is to build shoulder strength and stability, with secondary emphasis on the back muscles like the lats and rhomboids. It benefits athletes and lifters seeking improved upper body pulling power and posture, particularly those in sports requiring wide-grip pulling motions.
How to Perform Cable Wide Grip Seated Row
- 1Sit on the cable machine seat with your feet braced against the foot platforms and knees slightly bent.
- 2Attach the wide-grip handle to the low cable pulley and grasp it with an overhand grip, hands wider than shoulder-width.
- 3Keep your torso upright, core engaged, and shoulders relaxed—lean back slightly from the hips to create tension in the cable.
- 4Inhale as you pull the handle toward your lower chest, squeezing your shoulder blades together and driving elbows back.
- 5Exhale as you fully contract your back at the end of the pull, keeping elbows at shoulder height and avoiding torso rotation.
- 6Inhale as you slowly extend your arms to return the handle forward, maintaining control without letting shoulders shrug.
- 7Repeat for desired reps, then release the handle safely.
- 8Key form tips: Maintain a neutral spine—avoid rounding your back or using momentum. Keep the movement slow and controlled; focus on scapular retraction rather than arm pulling. Common mistakes: shrugging shoulders, excessive leaning, or incomplete range of motion.
