Wide-Grip Cable Seated Row
Why it matters
The Wide-Grip Row builds strength and size in your upper back, biceps, latissimus dorsi and rear deltoids. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- Take a grip wider than shoulder-width.
- Sit tall with your back supported and both feet flat on the floor.
- Set your torso and let your working arm hang with the shoulder blade relaxed forward.
- Pull your elbow back toward your hip, leading with the elbow.
- Draw the load to your lower ribs and squeeze your shoulder blade back.
- Lower under control until your arm is straight and the shoulder blade reaches forward.
Coaching cues
- The wider grip shortens the range and biases the outer chest and back — control the stretch at the end.
- Sitting takes the legs out of it — keep your torso still and let the target muscle work.
- Lead with your elbow, not your hand.
- Draw the load toward your belt line rather than your chest.
- Let your shoulder blade slide back and down at the top of each rep.
Watch out for
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Going so wide the shoulders roll forward at the bottom.
This takes work off the target muscle and reduces what you get from the set.
Instead Widen only until you can still keep your shoulder blades set.
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Rocking the torso to start the rep.
This takes work off the target muscle and reduces what you get from the set.
Instead Keep your back against the pad and move only the working joint.
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Yanking with the lower back and using momentum.
Yanking uses your back and momentum instead of the muscles you are rowing with.
Instead Keep your torso still and let your arm and shoulder blade do the work.
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Shrugging the shoulder up toward the ear while pulling.
A shrugging shoulder takes the pull off your back and into your traps.
Instead Keep your shoulder down and pull your elbow straight back.
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Cutting the stretch short at the bottom.
Skipping the stretch removes the part of the range that builds the most.
Instead Let your arm fully straighten and your shoulder blade reach forward before the next rep.
The detail
- Tempo
- Pull with intent, then lower for about two counts.
- Breathing
- Exhale as you pull, breathe in as you return under control.
- Range of motion
- Reach into a full stretch at the bottom and pull until your shoulder blade is fully retracted. Take the upper back through its full working range each rep.
- Setting up
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- If you are new to it
- Use a load you can pull without leaning back or jerking.
- Once it is easy
- Pause and squeeze for one count at the fully retracted position.