Cable Wide Hammer-Grip Seated Row
A seated cable row with wide hammer-grip attachment targeting lats, mid traps, and rear delts to build upper back strength and posture; emphasizes scapular retraction for stability.
About Exercise
Equipment
Single Cable Machine, Wide Hammer Grip Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Lower Back
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
9/10Traps
9/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Long Head
Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the cable row machine seat with feet braced on footrests and knees slightly bent. Grasp the wide hammer-grip attachment with palms facing each other and arms fully extended.
- Pull elbows back and wide to bring handles toward lower abdomen.
- Squeeze shoulder blades together at peak contraction.
- Pause briefly while maintaining tension in upper back.
- Slowly extend arms to return to start position.
- Keep torso upright and core engaged throughout.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows wide and back
- Neutral spine always
- Pull with back, not arms
Breathing
Inhale as you extend your arms; exhale as you pull and brace your core.
Tempo
3-1-1
Range of Motion
From full arm extension with slight forward lean to handles contacting lower abdomen with shoulders fully retracted.
Safety
Safety Notes
- Avoid heavy loads if lower back issues present
- Do not jerk the weight
- Stop if shoulder pain occurs
Spotting
Spotting not typically needed; use machine safeties or partner assist on heavy sets by supporting torso.
Common Mistakes
- Rounding the back
- Using torso momentum
- Shrugging shoulders up
- Letting weight snap back
When to Avoid
- Acute shoulder impingement
- Lower back strain
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility for retraction
Build Up First
- Basic pulling mechanics
- Core bracing proficiency
Also known as
Wide Neutral-Grip Seated Cable Row, Seated Wide Hammer Row, Cable Hammer Seated Row
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