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

The Cable Seated Wide-Grip Row primarily targets your upper and mid-back muscles, including the rhomboids and trapezius. It also engages the rear deltoids and biceps as secondary movers, making it effective for overall upper body pulling strength.

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

Yes, beginners can safely perform this exercise if they use light weight and focus on proper form. Keeping the back straight, chest up, and controlling the movement will help prevent strain while building the foundation for heavier loads later.

What equipment do I need for the Cable Seated Wide-Grip Row, and are there alternatives?

You will need a seated cable row machine with a wide-grip handle attachment. If you do not have access to this machine, you can mimic the movement with resistance bands anchored at chest height or use free-weight bent-over rows with a wide grip.

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

For muscle growth, aim for 3–4 sets of 8–12 reps using a moderate to heavy weight. If training for endurance or posture improvement, perform 2–3 sets of 12–15 reps with lighter resistance and controlled form.

What are common mistakes when performing the Cable Seated Wide-Grip Row?

Rounding the back, jerking the weight, and letting the shoulders roll forward are common mistakes. To avoid these, engage your core, maintain a neutral spine, and squeeze your shoulder blades together at the end of each pull.

Are there variations of the Cable Seated Wide-Grip Row I can try?

Yes, you can change the grip to narrow or neutral to target different areas of the back. Using single-arm cable rows allows you to focus on muscle imbalances, while incorporating pauses at the contraction point can improve strength and muscle control.

What are the benefits of doing the Cable Seated Wide-Grip Row?

This exercise strengthens your upper back, improves posture, and supports shoulder stability. Its wide grip emphasizes the outer lats and rear delts more than a narrow grip, making it ideal for developing a broader and more balanced back.

Cable Seated Wide-Grip Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit upright on the cable row machine with your feet on the platform and grasp the wide-grip handle, arms extended and back straight. Pull the handle toward your torso with elbows wide, squeezing your shoulder blades together, then slowly return to the starting position. Keep your chest up and avoid rounding your back throughout the movement.

Step-by-Step Instructions

Sit down on the bench of a cable row machine and place your feet securely on the foot platform, ensuring your knees are slightly bent.
Grab the wide-grip handle with both hands, palms facing down, and sit upright with your back straight and chest out.
Extend your arms fully while keeping a slight bend in your elbows, allowing the weight stack to lower without losing tension in the cable. This is your starting position.
Inhale and pull the handle towards your torso, keeping your elbows wide and in line with your shoulders. Focus on squeezing your shoulder blades together as you pull.
Pause briefly at the top of the movement, ensuring your back muscles are fully contracted.
Exhale and slowly return the handle to the starting position, maintaining control of the weight.
Repeat for the desired number of repetitions.

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

Alternative Exercises

Cable Seated Row

Back

Strength Machine • Bench

Cable Rope Seated Row

Back

Strength Machine

Barbell Bent-Over Row

Back

Barbell

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Cable Seated Wide-Grip Row work?: The Cable Seated Wide-Grip Row primarily targets your upper and mid-back muscles, including the rhomboids and trapezius. It also engages the rear deltoids and biceps as secondary movers, making it effective for overall upper body pulling strength.
Is the Cable Seated Wide-Grip Row suitable for beginners?: Yes, beginners can safely perform this exercise if they use light weight and focus on proper form. Keeping the back straight, chest up, and controlling the movement will help prevent strain while building the foundation for heavier loads later.
What equipment do I need for the Cable Seated Wide-Grip Row, and are there alternatives?: You will need a seated cable row machine with a wide-grip handle attachment. If you do not have access to this machine, you can mimic the movement with resistance bands anchored at chest height or use free-weight bent-over rows with a wide grip.
How many sets and reps should I do for the Cable Seated Wide-Grip Row?: For muscle growth, aim for 3–4 sets of 8–12 reps using a moderate to heavy weight. If training for endurance or posture improvement, perform 2–3 sets of 12–15 reps with lighter resistance and controlled form.
What are common mistakes when performing the Cable Seated Wide-Grip Row?: Rounding the back, jerking the weight, and letting the shoulders roll forward are common mistakes. To avoid these, engage your core, maintain a neutral spine, and squeeze your shoulder blades together at the end of each pull.
Are there variations of the Cable Seated Wide-Grip Row I can try?: Yes, you can change the grip to narrow or neutral to target different areas of the back. Using single-arm cable rows allows you to focus on muscle imbalances, while incorporating pauses at the contraction point can improve strength and muscle control.
What are the benefits of doing the Cable Seated Wide-Grip Row?: This exercise strengthens your upper back, improves posture, and supports shoulder stability. Its wide grip emphasizes the outer lats and rear delts more than a narrow grip, making it ideal for developing a broader and more balanced back.