Wide-Grip Seated Cable Row

Technique

How to perform Wide-Grip Seated Cable Row

1. Attach a wide‑grip (straight or angled) bar to the seated cable row station, sit on the bench, and place your feet firmly on the platform with a slight bend in your knees.
2. Grasp the bar with a wide pronated grip (palms facing down), hinge forward to grab the handle, then pull your torso upright with a neutral spine and shoulders down.
3. This is your starting position.
4. Exhale as you drive your elbows back and slightly outward, pulling the bar toward your upper abdomen or lower chest while squeezing your shoulder blades together.
5. Pause briefly at full contraction, keeping your chest lifted and core braced to maximize upper‑back engagement.
6. Inhale as you slowly extend your arms, allowing the cable to stretch your back muscles while maintaining control and avoiding torso sway.
7. Repeat for the prescribed repetitions, keeping each rep smooth and controlled.

GymDaze demonstration

Watch Wide-Grip Seated Cable Row

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Posterior Deltoid, Trapezius.