Cable Seated Wide-grip Row
Step by step
How to perform
- Grasp the wide grip bar with both hands, palms facing down, and ensure your back is straight and your shoulders are relaxed.
- Pull the bar towards your waist while keeping your elbows close to your body, focusing on squeezing your shoulder blades together as you perform the movement.
- Hold this position for a moment to feel the contraction in your back muscles.
- Slowly extend your arms back out to the initial position, resisting the weight to engage your muscles, and repeat the movement for the desired number of repetitions.
Overview
About this exercise
The Cable Seated Wide-grip Row is a strength-building exercise targeting the upper body, particularly the back muscles, including the latissimus dorsi, rhomboids, and trapezius. It is an ideal workout for both beginners and advanced fitness enthusiasts looking to improve posture, enhance muscle definition, and increase upper body strength. Incorporating this exercise into your routine can help improve functional fitness, reduce the risk of back injuries, and enhance performance in other lifts and daily activities.
Coaching cues
Form tips
Avoid the common mistake of using momentum to pull the cable towards you. This not only reduces the effectiveness of the exercise but also increases your risk of injury. Instead, focus on controlling your movements, pulling the cable towards you using your back muscles and then returning to the starting position in a controlled manner.
Ensure that your grip is wide and that your palms are facing down. A common mistake is to grip the bar too tightly or to use a grip that is too narrow, both of which can lead to wrist strain or injury.
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