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Exercise 0218 · REF qcY50ZD

Cable Seated Wide-Grip Row exercise animation

Cable Seated Wide-Grip Row

Category
Back
Equipment
Cable
Target
Upper Back

Widening the grip on a seated row shifts more emphasis onto the rear delts and upper back compared to a narrow or neutral grip, which leans more on the lats and lower back. It's a straightforward way to change which part of the back gets the bulk of the work without switching exercises entirely. Keeping the torso upright through the pull, rather than leaning back to help, keeps the tension on the target muscles.

How to Do the Cable Seated Wide-Grip Row

  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handle with a wide overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward from the hips.
  4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the contraction.
  6. Slowly release the handle back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Muscles Worked

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

More Upper Back Exercises

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

FAQ

What muscles does the Cable Seated Wide-Grip Row work?
The Cable Seated Wide-Grip Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Seated Wide-Grip Row?
The Cable Seated Wide-Grip Row is done with a cable.
What's a good alternative to the Cable 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.