Wide-Grip Seated Cable Row
A seated row with a wide bar and the elbows out, shifting the work toward the upper back and rear delts.
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Muscles worked
Target
- Equipment
- Cable, Row station, Straight bar
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the wide-grip seated cable row
- 1Clip a straight bar to the low pulley and sit with your feet on the platform, knees slightly bent.
- 2Take an overhand grip well outside shoulder width and sit tall with straight arms.
- 3Pull the bar to your lower chest with your elbows out to the sides, squeezing the shoulder blades together.
- 4Let the arms straighten and the shoulder blades spread before the next rep.
When to pick it: Pick it for upper-back thickness and posture, alongside a close-grip row or pulldown for the lats.
What the research says
- In an EMG comparison of four common back exercises, the seated row drew the most activity from the mid-back (middle trapezius and rhomboids). Lehman GJ et al., Dyn Med 2004
Form cues
- Elbows wide, in line with the bar
- Squeeze the shoulder blades for a second
- Torso stays nearly still
Common mistakes
- Rocking back to move the weight
- Shrugging the bar up toward the neck
- Letting the elbows drop to the sides
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. SourcesTerms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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