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All exercises

Cable seated wide-grip row

Beginner

Cable 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 cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. 2Grasp the handle with a wide overhand grip, palms facing down.
  3. 3Keep your back straight and lean slightly forward from the hips.
  4. 4Pull the handle towards your lower chest, squeezing your shoulder blades together.
  5. 5Pause for a moment at the peak of the contraction.
  6. 6Slowly release the handle back to the starting position, fully extending your arms.
  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
  • Cable decline seated wide-grip rowCable
  • Dumbbell one arm bent-over rowDumbbell

Easier variations

  • Bodyweight standing close-grip rowBodyweight
  • Inverted rowBodyweight
  • Inverted row on benchBodyweight

Harder variations

  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
Logged today · 2 min restCable seated wide-grip row

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