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Wide Grip Seated Cable Row

Central, upper trap

Coach's Tips

It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!

How to

Starting Position

1. Sit down on a cable row machine and adjust the thigh pads so that your legs are firmly secured. 2. Place your feet on the foot plate and grab the wide grip handle with an overhand grip. 3. Keep your back straight and your shoulders back.

Proper Form

1. Start the movement by driving your elbows back, squeezing your shoulder blades together. 2. Keep your torso in a stationary position and slowly pull the handle towards your body. 3. Pause for a second and slowly return the handle to the starting position.

Breathing Technique

1. Inhale as you drive your elbows back and squeeze your shoulder blades together. 2. Exhale as you return to the starting position.


1. Do not round your back during the exercise. 2. Do not pull the handle too far away from your body, as this can cause strain on your shoulder. 3. Do not swing your torso while performing the exercise.

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