Strength Training · Bodybuilding
Wide-Grip Seated Cable Row
The wide-grip seated cable row uses a wide overhand grip to train your back, with more emphasis on the upper back and rear shoulders than a close-grip row.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Attach a wide pulldown bar to the low cable.
- Sit on the bench with your feet against the supports and knees slightly bent.
- Grasp the bar with an overhand grip wider than shoulder width.
- Position your torso upright with your arms extended in front of you.
- Pull the bar toward your lower chest with your elbows traveling outward, below shoulder height.
- Pause when the bar reaches your torso or your upper arms line up with your body.
- Return the bar slowly until your arms are straight.
Form cues
- Keep your shoulders away from your ears
- Keep your wrists straight
- Exhale as you pull
Common mistakes
- Rocking backward to finishKeep your torso nearly still so the pull comes from your back rather than momentum.
- Pinning the shoulder blades backLet your shoulder blades glide forward on the return without rounding your lower back.
- Forcing the bar into your chestEnd the pull before your shoulders roll forward, even if the bar does not touch you.
Safety
Excessive weight or jerking the cable can strain your shoulders or lower back. A very wide grip can also irritate your shoulders if you force an uncomfortable range.
- Start with a light load to find a comfortable grip width.
- Stop the set if you feel sharp pain or pinching.
- Set the weight stack down fully before releasing the bar.
If you have ongoing shoulder or lower-back pain, choose a supported or more comfortable-grip row and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Lat Pulldown Bar
- Lat Pulldown / Low Row Station
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.