TETSUCable Floor Seated Wide-Grip Row vs Inverted Row
The Cable Floor Seated Wide-Grip Row and the Inverted Row both train the upper back as their primary muscle. The Cable Floor Seated Wide-Grip Row uses a cable while the Inverted Row is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Floor Seated Wide-Grip Row | Inverted Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | cable | bodyweight |
| Steps in our guide | 7 | 7 |
How each one starts
Cable Floor Seated Wide-Grip Row — first steps
- Sit on the floor with your legs extended and your back straight.
- Attach a cable handle to a low pulley and position the cable machine behind you.
Inverted Row — first steps
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Floor Seated Wide-Grip Row keeps constant tension on the muscle through the whole range of motion. The Inverted Row needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Cable Floor Seated Wide-Grip Row better than the Inverted Row?
Neither is universally better — both train the upper back as the primary mover. The Cable Floor Seated Wide-Grip Row keeps constant tension on the muscle through the whole range of motion, while the Inverted Row needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Floor Seated Wide-Grip Row and the Inverted Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Floor Seated Wide-Grip Row and the Inverted Row work the same muscles?
Yes — the primary muscle is the same (upper back) and both rely on the same supporting muscles: biceps and forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.