How to do the Cable Seated Wide-grip Row
Cable 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 Seated Wide-grip Row demonstration · © GymiaFit
Cable 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 Seated Wide-grip Row step by step
- 1Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- 2Grasp the handle with a wide overhand grip, palms facing down.
- 3Keep your back straight and lean slightly forward from the hips.
- 4Pull the handle towards your lower chest, squeezing your shoulder blades together.
- 5Pause for a moment at the peak of the contraction.
- 6Slowly release the handle back to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Cable Seated Wide-grip Row — questions
What muscles does the Cable Seated Wide-grip Row work?
The Cable 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 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 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 Seated Wide-grip Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) 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 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.