Cable Seated Wide-grip Row
Expert Advice
Focus on pulling with your back muscles rather than your arms to ensure proper engagement of the lats.
How-to-do Steps
- Attach a wide bar to a low pulley cable machine and select the desired weight.
- Sit on the bench with your knees slightly bent and feet braced against the footrests.
- Lean forward and grasp the bar with a wide overhand grip.
- Sit back with your arms extended and back straight.
- Pull the bar towards your lower abdomen, driving your elbows back.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Seated Wide-grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats50%
Traps10%
Secondary
Biceps10%
Forearms5%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Seated Wide-grip Row work?
Cable Seated Wide-grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Wide-grip Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Seated Wide-grip Row suitable for beginners?
Cable Seated Wide-grip Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
