Seated Wide-Grip Row (Cable)
A pulling exercise that primarily works the back muscles, emphasizing the latissimus dorsi. It improves back strength and thickness.
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Seated Wide-Grip Row (Cable)
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Step-by-Step Instructions
1. Setup
Adjust the cable machine to a height that allows you to sit comfortably with your knees slightly bent. Grip the cable handle with an overhand grip, wider than shoulder-width.
- Choose a weight that allows you to maintain proper form throughout the set.
- Sit with your feet flat on the floor for stability.
2. Starting Position
Extend your arms fully in front of you, keeping a slight bend in your elbows. Maintain a neutral spine and engage your core.
- Keep your chest up and shoulders relaxed.
- Avoid leaning too far back.
3. Pulling Phase
Pull the cable handle towards your abdomen, squeezing your shoulder blades together. Keep your elbows close to your body.
- Focus on pulling with your back muscles, not your arms.
- Maintain a controlled movement throughout.
4. Returning to Starting Position
Slowly extend your arms back to the starting position, resisting the cable's pull.
- Control the weight as you return to the starting position.
- Avoid letting the weight drop suddenly.
5. Repetition Completion
Repeat the pulling and returning motion for the desired number of repetitions.
- Maintain consistent form throughout the set.
- Adjust weight as needed to maintain proper form
Form Tips
✓Maintain a Neutral Spine
Avoid arching your back or rounding your shoulders. Engage your core to maintain stability.
✓Control the Movement
Avoid jerking or swinging the weight. Perform the exercise with a smooth, controlled motion.
✓Squeeze Your Shoulder Blades
Focus on squeezing your shoulder blades together at the peak of the contraction.
✓Elbow Position
Keep your elbows tucked in close to your body throughout the exercise.
Common Mistakes
Using momentum to lift the weight
Focus on controlled movements, using your back muscles to pull the weight. Reduce the weight if necessary.
Rounding the back
Engage your core muscles to maintain a neutral spine. Use a lighter weight if needed.
Pulling with the arms instead of the back
Focus on pulling the weight with your back muscles. Visualize pulling your elbows down and back towards your waist.
Not fully extending the arms at the start
Ensure arms are fully extended before starting each rep, allowing for full range of motion.
Using too heavy a weight
Reduce the weight to a level that allows you to maintain proper form throughout the exercise.
Alternative Exercises
- Close-Grip Seated Row
- One-Arm Seated Cable Row
Complementary Exercises
- Lat Pulldowns
- Face Pulls
- Bent-Over Rows
