Target Muscle

    Upper Back

    Equipment

    Cable

    Difficulty

    Beginner

    Category

    Strength

    BackCable

    Cable Seated Wide Grip Row

    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. 1

      Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.

    2. 2

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

    3. 3

      Keep your back straight and lean slightly forward from the hips.

    4. 4

      Pull the handle towards your lower chest, squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the peak of the contraction.

    6. 6

      Slowly release the handle back to the starting position, fully extending your arms.

    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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