Exercise 0160 · REF veXwo0D

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Cable Floor Seated Wide-Grip Row

Category

Back

Equipment

Cable

Target

Upper Back

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Rowing from a low, seated floor position with a wide grip targets the upper back broadly, with the wider hand spacing pulling in more rear delt and rhomboid work than a narrow grip would. Sitting on the floor rather than a bench keeps the torso more upright through the pull, similar to a seated cable row machine. It's a straightforward back-builder that's easy to load heavy once form is solid.

How to Do the Cable Floor Seated Wide-Grip Row

1. Sit on the floor with your legs extended and your back straight.
2. Attach a cable handle to a low pulley and position the cable machine behind you.
3. Grasp the handle with a wide overhand grip, palms facing down.
4. Lean back slightly, keeping your back straight and your chest lifted.
5. Pull the handle towards your waist, squeezing your shoulder blades together.
6. Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Floor Seated Wide-Grip Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Floor Seated Wide-Grip Row work?

The Cable Floor Seated Wide-Grip Row primarily targets the upper back, with the biceps and forearms assisting.

What equipment do I need for the Cable Floor Seated Wide-Grip Row?

The Cable Floor Seated Wide-Grip Row is done with a cable.

What's a good alternative to the Cable Floor Seated Wide-Grip Row?

If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.