How to do the Cable Floor Seated Wide-grip Row
Cable Floor Seated Wide-grip Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Floor Seated Wide-grip Row demonstration · © GymiaFit
Cable Floor Seated Wide-grip Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Floor Seated Wide-grip Row step by step
- 1Sit on the floor with your legs extended and your back straight.
- 2Attach a cable handle to a low pulley and position the cable machine behind you.
- 3Grasp the handle with a wide overhand grip, palms facing down.
- 4Lean back slightly, keeping your back straight and your chest lifted.
- 5Pull the handle towards your waist, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Floor Seated Wide-grip Row — questions
What muscles does the Cable Floor Seated Wide-grip Row work?
The Cable Floor Seated Wide-grip Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Floor Seated Wide-grip Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Floor Seated Wide-grip Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Floor Seated Wide-grip Row?
Cable Decline Seated Wide-grip Row, Cable High Row (kneeling), Cable Incline Bench Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Floor Seated Wide-grip Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.