Target Muscle

    Upper Back

    Equipment

    Cable

    Difficulty

    Intermediate

    Category

    Strength

    BackCable

    Cable Floor Seated Wide Grip Row

    The cable floor seated wide grip row is a strength exercise targeting the upper back, performed seated on the floor using a cable machine. It emphasizes scapular retraction and upper back engagement, with secondary activation of the bicep and forearms.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Sit on the floor with your legs extended and your back straight.

    2. 2

      Attach a cable handle to a low pulley and position the cable machine behind you.

    3. 3

      Grasp the handle with a wide overhand grip, palms facing down.

    4. 4

      Lean back slightly, keeping your back straight and your chest lifted.

    5. 5

      Pull the handle towards your waist, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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