Wide Grip Seated Cable Row

Muscles Wide Grip Seated Cable Row Works

Muscles used

• Rear deltsback of the shoulders, used to pull the arms behind you
• Mid Trapsupper-middle area between the shoulder blades
• Rhomboidsmuscles between the shoulder blades close to the spine
• Latslarge side-back muscles running from the armpits toward the waist
• Bicepsfront of the upper arms

Main musclePull the handles toward your chest with your elbows flared wide. The main muscle driving this movement is your rear delts. Your rear delts pull your upper arms back and help squeeze the back of your shoulders.

Supporting musclesYour mid traps and rhomboids pull your shoulder blades back, and your lats assist as your elbows move behind you.

How it should feelAs you pull with your elbows wide, you should feel your rear shoulders and the area between your shoulder blades tighten together. The closer the handles get to you, the more your rear delts should shorten.

Signs you're offIf your elbows tuck close to your ribs, the movement becomes more lat-dominant. If your shoulders shrug, your neck and upper traps may take over.

Remember thisKeep your elbows wide and drive them back to squeeze the rear shoulders.

Setting Up for Wide Grip Seated Cable Row

Setup orderSet the cable to the lowest position → Attach the wide bar → Check that the cable is not twisted

• Cable height

  Set it like thisSet the cable to the lowest position and attach the wide bar.

  How to checkWhen you hold the wide bar, the cable should run straight from between the footplates toward your body without twisting.

• Wide bar attachment

  Set it like thisAttach the long straight bar to the cable hook and make sure the latch is fully closed.

  How to checkGently pull the bar toward you. The hook should stay closed and the bar should not come off the cable.

Watch out forAvoid starting with the cable set too high, a short handle attached, or the bar hook not fully closed.

Stance for Wide Grip Seated Cable Row

Foot widthPlace both feet comfortably on the footplates.

Where your weight goesKeep your hips on the seat and press both feet into the footplates.

Upper body positionSit where the wide handle feels comfortable when your arms are extended.

Why it mattersIf your feet are unstable, it becomes harder to keep a wide pulling position.

How to Grip for Wide Grip Seated Cable Row

Grip typeTurn your palms down and hold the long bar with both hands.

Grip widthPlace your hands wide, about one palm wider than shoulder width on each side, and hold the same position on both sides of the bar.

How hard to gripPlace the bar in the middle of your palms and wrap your fingers around it. Keep the backs of your hands in line with your forearms.

The Key Point for Wide Grip Seated Cable Row

Pull the handle you are gripping wide toward your solar plexus, and spread your elbows to the sides to tighten the center of your back.

Think of it like thisThe feeling of opening the elbow to the side and sending it backward.

Before the fixThe elbows stay close to the body, pulling mainly through the latissimus dorsi.

After the fixI feel a tightening sensation in the middle of my back and the back of my shoulders.