TETSUCable Seated Wide-Grip Row
The Cable Seated Wide-Grip Row is a cable exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Cable Seated Wide-Grip Row
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handle with a wide overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the handle towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the contraction.
- Slowly release the handle back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Seated Wide-Grip Row work?
The Cable Seated Wide-Grip Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Cable Seated Wide-Grip Row?
You need a cable machine to perform the Cable Seated Wide-Grip Row.
How many sets and reps of the Cable Seated Wide-Grip Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Seated Wide-Grip Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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