Cable Floor Seated Wide-grip Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable floor seated wide-grip row is a back-building pull that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts, brachialis, and brachioradialis assisting. Seated on the floor with a wide grip on a cable attachment, it emphasizes upper-back width and scapular control under constant tension.
Cable Floor Seated Wide-grip Row: So führst du sie aus
- 1Set the cable pulley low and attach a wide bar or long handle. Sit on the floor facing the machine with your knees slightly bent and feet braced.
- 2Reach forward and take a wide overhand grip, hands set well outside shoulder-width on the attachment.
- 3Sit tall with your chest up, brace your core, and pull your shoulder blades down to set a stable starting position with your arms extended.
- 4Drive your elbows back and out to the sides, leading with your elbows rather than your hands.
- 5Row the bar toward your upper abdomen, squeezing your shoulder blades together at the end of the pull.
- 6Hold the contracted position briefly, keeping your torso upright and still.
- 7Lower the weight under control until your arms are fully extended and your shoulder blades stretch forward.
- 8Complete your reps, then let the stack settle back to the start with control.
Technik-Tipps
- Lead each rep with your elbows and think about pulling them toward the ceiling and back to bias the upper-back and rear delts over the biceps.
- Keep your torso upright and braced rather than rocking back and forth to move the weight.
- Allow your shoulder blades to spread apart on the stretch and pull them fully together on the squeeze to work the trapezius and rhomboids through a full range.
- Keep your wrists neutral and let the grip stay relaxed so your forearms don't fatigue before your back.
- Pause for a beat at the contraction to reinforce the mind-muscle connection with the mid-back.
Häufige Fehler
- Rounding the upper back and shrugging the shoulders toward the ears, which shifts load off the lats and upper traps and strains the neck.
- Using momentum by swinging the torso back, which reduces tension on the target muscles and stresses the lower back.
- Pulling with the hands and arms only, which turns the movement into a biceps exercise and limits back development.
- Cutting the range short and not fully extending the arms, which removes the stretch and shortchanges the lats.
- Jerking the weight up too fast, which lets the stack take over and removes the constant tension this exercise relies on.
Häufig gestellte Fragen
What muscles does the cable floor seated wide-grip row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The rear deltoids, brachialis, and brachioradialis assist as synergists.
How wide should my grip be on the seated wide-grip row?
Set your hands well outside shoulder-width. A wider grip pulls your elbows out to the sides, shifting more emphasis onto the upper back, rear delts, and mid-traps than a close grip would.
Is the cable floor seated wide-grip row good for beginners?
Yes. The cable provides constant, controlled tension and a fixed path, making it easier than free weights to learn proper scapular retraction and back-focused rowing form.
What is a good alternative to the cable seated wide-grip row?
Any wide-grip cable row variation works the same muscles. You can adjust grip width or handle to shift the emphasis between upper-back width and mid-back thickness.
How many sets and reps should I do?
For back hypertrophy, 3 to 4 sets of 8 to 12 reps with controlled tempo works well. Prioritize a full stretch and a strong squeeze over heavier loads that force you to swing.
