What muscles does the Cable Floor Seated Wide-Grip Row work?

This exercise primarily targets the upper back muscles, including the trapezius and rhomboids. It also engages the biceps, shoulders, and lower back as secondary muscle groups, making it an effective compound movement for overall pulling strength.

What equipment do I need for the Cable Floor Seated Wide-Grip Row?

You’ll need a low cable pulley machine with a wide-grip bar attachment to perform this exercise. If a cable machine is not available, you can replicate a similar movement using resistance bands anchored low or a barbell with wide-grip bent-over rows.

Is the Cable Floor Seated Wide-Grip Row suitable for beginners?

Yes, beginners can safely perform this exercise if they start with light resistance and focus on proper form. It’s important to maintain a straight back, controlled motion, and avoid excessive weight until technique is solid.

What are common mistakes to avoid during the Cable Floor Seated Wide-Grip Row?

Common errors include rounding the lower back, using momentum to pull the weight, and letting the shoulders shrug forward. To avoid these, keep your chest lifted, core engaged, and move in a slow, controlled manner throughout the set.

How many sets and reps should I do for the Cable Floor Seated Wide-Grip Row?

For general strength and muscle building, aim for 3–4 sets of 8–12 reps with a weight that challenges you while maintaining form. Beginners may start with 2–3 sets of 10–15 reps at lighter resistance to build endurance and technique.

What safety tips should I follow for the Cable Floor Seated Wide-Grip Row?

Always keep your spine neutral and avoid leaning forward excessively when pulling. Use a controlled tempo, warm up properly before your workout, and ensure the cable machine is securely anchored to prevent injury.

Are there variations of the Cable Floor Seated Wide-Grip Row?

Yes, you can vary this exercise by switching to a narrow-grip attachment for more emphasis on the lats, or using a single-handle for unilateral work to address muscle imbalances. You can also perform the seated wide-grip row on a bench rather than the floor for added comfort.

Cable Floor Seated Wide-Grip Row

Target Muscles

Primary:

Secondary:

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit on the floor with your legs extended and grasp a wide-grip bar attached to a low cable pulley, keeping your back straight and chest up. Pull the bar toward your upper abdomen, flaring your elbows out and squeezing your shoulder blades together, then slowly return to the starting position. Avoid rounding your back and maintain control throughout the movement.

Step-by-Step Instructions

Sit on the floor in front of a cable machine with your legs extended and feet placed against the foot platform or braced against the machine base for stability.
Attach a wide-grip bar to the cable pulley and grasp it with both hands, palms facing down (overhand grip), keeping your arms fully extended.
Keep your back straight, chest up, and shoulders relaxed as you lean slightly forward to create tension in the cable.
Begin the movement by pulling the bar towards your torso, squeezing your shoulder blades together as you bring the bar to your upper abdomen or chest level.
Keep your elbows flared out to the sides to emphasize the upper back muscles.
Pause briefly at the top of the movement, ensuring a strong contraction in your back muscles.
Slowly extend your arms back to the starting position, maintaining control of the weight and avoiding any jerking motions.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more upper back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Seated Cable Row

Upper Back

Strength Machine • Bench

Cable High Row (Kneeling, Rope Attachment)

Upper Back

Strength Machine

Barbell Incline Row

Upper Back

Bench • Barbell

Dumbbell Incline Row

Upper Back

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Cable Floor Seated Wide-Grip Row work?: This exercise primarily targets the upper back muscles, including the trapezius and rhomboids. It also engages the biceps, shoulders, and lower back as secondary muscle groups, making it an effective compound movement for overall pulling strength.
What equipment do I need for the Cable Floor Seated Wide-Grip Row?: You’ll need a low cable pulley machine with a wide-grip bar attachment to perform this exercise. If a cable machine is not available, you can replicate a similar movement using resistance bands anchored low or a barbell with wide-grip bent-over rows.
Is the Cable Floor Seated Wide-Grip Row suitable for beginners?: Yes, beginners can safely perform this exercise if they start with light resistance and focus on proper form. It’s important to maintain a straight back, controlled motion, and avoid excessive weight until technique is solid.
What are common mistakes to avoid during the Cable Floor Seated Wide-Grip Row?: Common errors include rounding the lower back, using momentum to pull the weight, and letting the shoulders shrug forward. To avoid these, keep your chest lifted, core engaged, and move in a slow, controlled manner throughout the set.
How many sets and reps should I do for the Cable Floor Seated Wide-Grip Row?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps with a weight that challenges you while maintaining form. Beginners may start with 2–3 sets of 10–15 reps at lighter resistance to build endurance and technique.
What safety tips should I follow for the Cable Floor Seated Wide-Grip Row?: Always keep your spine neutral and avoid leaning forward excessively when pulling. Use a controlled tempo, warm up properly before your workout, and ensure the cable machine is securely anchored to prevent injury.
Are there variations of the Cable Floor Seated Wide-Grip Row?: Yes, you can vary this exercise by switching to a narrow-grip attachment for more emphasis on the lats, or using a single-handle for unilateral work to address muscle imbalances. You can also perform the seated wide-grip row on a bench rather than the floor for added comfort.