The cable seated wide grip row is a strength exercise targeting the upper back. It involves pulling a cable handle with a wide grip while seated, focusing on squeezing the shoulder blades together to engage the upper back muscles.
Also Works
BicepsForearms
How to Perform
1
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
2
Grasp the handle with a wide overhand grip, palms facing down.
3
Keep your back straight and lean slightly forward from the hips.
4
Pull the handle towards your lower chest, squeezing your shoulder blades together.
5
Pause for a moment at the peak of the contraction.
6
Slowly release the handle back to the starting position, fully extending your arms.
7
Repeat for the desired number of repetitions.
Pro Tips
•Use a wide overhand grip and pull toward your lower chest with elbows flared at about 60 degrees to target the upper back, rear delts, and rhomboids.
•Squeeze your shoulder blades together hard at peak contraction and hold for a count before slowly extending forward.
•Keep your torso upright with a slight forward lean at the start. Do not rock back and forth to move the weight.
Common Mistakes
•Using a grip that is too narrow, which turns this into a close-grip row targeting the lats and biceps instead of the upper back.
•Pulling with the elbows tight to the body, which engages the lats more than the intended upper back muscles.
•Excessive body rocking to generate momentum, which reduces upper back muscle engagement.