Back Exercise · Cable

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Cable Seated Wide-Grip Row

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.

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Category

Back

Equipment

Cable

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Seated Wide-Grip Row

1. Sit at the cable row machine with your feet flat on the footrests and your knees slightly bent.
2. Grip 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 toward your lower chest, squeezing your shoulder blades together.
5. Pause briefly at the peak of the contraction.
6. Slowly release the handle back to the starting position, fully extending your arms.
7. Execute the desired number of reps with smooth cadence and consistent focus on the upper back.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Seated Wide-Grip Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your 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.

Bodyweight Squatting Row 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 Seated Wide-Grip Row work?

The Cable Seated Wide-Grip Row mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Cable Seated Wide-Grip Row with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Seated Wide-Grip Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Seated Wide-Grip Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

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

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.