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All exercises

Cable floor seated wide-grip row

Intermediate

Cable floor seated wide-grip row is a compound cable exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing close-grip one arm rowBodyweight
  • Inverted rowBodyweight
  • Dumbbell reverse grip rowDumbbell
  • Cable seated wide-grip rowCable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable floor seated wide-grip row

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