Cable Wide-Grip Seated Row
Cable seated row with wide grip that targets lats, rhomboids, and mid traps to build upper back width and strength; used for hypertrophy and posture improvement.
About Exercise
Equipment
Single Cable Machine, Wide Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Lower Back
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat height so your chest aligns with the cable pulley. Attach a wide bar to the low cable, sit with feet braced on the platform, knees slightly bent, and grasp the bar with a wide overhand grip, arms extended.
- Exhale and pull the bar toward your lower chest by driving elbows back and squeezing shoulder blades together.
- Hold the contraction for one second, keeping chest up.
- Inhale and slowly extend arms to full stretch, allowing shoulder blades to protract.
- Repeat for reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Chest up, back straight
- Pull with back, not arms
- Elbows back and down
Breathing
Inhale as you extend your arms, exhale as you pull the bar in. Brace your core before each pull.
Tempo
3-1-2
Range of Motion
Start with arms fully extended and shoulders protracted; end with bar at lower chest and shoulder blades fully retracted.
Safety
Safety Notes
- Avoid rounding or arching your spine
- Do not jerk the weight; use controlled motion
- Start with light weight to master form
- Consult a professional if you have shoulder or back issues
Spotting
Spotting not typically required; the machine provides safety, but have a partner assist with heavy loads if needed.
Common Mistakes
- Rounding lower back
- Using momentum to pull
- Shrugging shoulders
- Incomplete range of motion
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Recent rotator cuff issues
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine mobility
Build Up First
- Basic understanding of pulling mechanics
- Ability to maintain neutral spine
Also known as
Wide Grip Cable Row, Seated Wide Cable Row, Cable Lat Row Wide Grip
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Wide Hammer-Grip Seated Row
Single Cable Machine, Wide Hammer Grip Cable Attachment
Lats, Traps
Cable Seated Row
Single Cable Machine, V-Bar Cable Attachment
Lats
V-Bar Seated Cable Row
Single Cable Machine, V-Bar Cable Attachment
Lats
Machine Wide-Grip Row
Single Cable Machine
Lats
Machine Lat Pull Down Wide-Grip
Lat Pull-down Machine, Wide Bar Cable Attachment
Lats
Cable Rope Upright Row
Single Cable Machine, Rope Cable Attachment
Shoulders
Cable Upright Row
Single Cable Machine, Bar Cable Attachment
Shoulders
Cable Shotgun Row
Single Cable Machine
Lats
Cable Wide-Grip Lat Pulldown
Lat Pull-down Machine
Lats
Cable Row with Squat
Single Cable Machine
Quads, Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
