Cable Seated Wide-grip Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable seated wide-grip row is a back-building pull that targets the lats, teres major and minor, infraspinatus, and the middle and lower fibers of the trapezius. Taking the bar wider than shoulder-width shifts emphasis onto the upper back and rear delts, while the brachialis, brachioradialis, and posterior deltoids assist. The constant cable tension makes it a great choice for building back thickness and width.
How to do the Cable Seated Wide-grip Row
- 1Attach a wide or lat bar to the low cable pulley and sit on the bench with your feet braced on the platform and knees slightly bent.
- 2Reach forward and grip the bar with an overhand grip set noticeably wider than shoulder-width.
- 3Sit tall with your chest up, a neutral spine, and a slight forward lean to load the weight onto the back.
- 4Brace your core and pull the bar toward your upper abdomen, leading with your elbows and driving them out and back.
- 5Squeeze your shoulder blades together at the end of the pull, keeping your torso upright without swinging.
- 6Pause briefly with the bar near your lower ribs, feeling the contraction across your upper back.
- 7Extend your arms under control to return the bar forward, letting your shoulder blades protract without rounding your lower back.
- 8Complete your reps, then lean forward to return the weight and set the bar down safely.
Form tips
- Initiate each rep by retracting your shoulder blades, not by yanking with your arms, so the upper back does the work.
- Keep your elbows flared out to roughly 45–60° from your torso to bias the upper-back and rear-delt fibers a wide grip targets.
- Move through a full range of motion: let the bar travel forward for a stretch, then pull all the way to your lower ribs.
- Keep your torso steady and avoid using momentum from your hips or lower back to move the weight.
Common mistakes
- Rounding the lower back as the bar returns forward, which removes tension from the target muscles and risks spinal strain.
- Jerking the torso back and forth to swing the weight up, turning a controlled row into momentum and reducing back engagement.
- Shrugging the shoulders up toward the ears instead of pulling the shoulder blades down and back, which loads the upper traps over the lats.
- Pulling with the biceps and stopping short of full retraction, so the back never fully contracts.
- Using a grip so wide that range of motion collapses, cutting the rep short before the squeeze.
Frequently asked questions
What muscles does the cable seated wide-grip row work?
It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the brachialis, brachioradialis, and rear delts assisting. The wide grip emphasizes the upper back and rear shoulders.
How wide should my grip be?
Set your hands clearly wider than shoulder-width on a wide or lat bar. Going too wide shortens the range of motion, so choose a width where you can still pull the bar all the way to your ribs and fully squeeze your shoulder blades.
What's the difference between a wide-grip and close-grip cable row?
A wide grip flares the elbows and shifts work toward the upper back, traps, and rear delts for thickness, while a close, neutral grip keeps the elbows tucked and emphasizes the lats and overall back width.
Is the cable seated wide-grip row good for beginners?
Yes. The cable keeps tension constant and the seated position is stable, making it easier to learn good rowing mechanics than free-weight rows. Start light and focus on squeezing the shoulder blades.
How many sets and reps should I do?
For back development, 3–4 sets of 8–12 reps works well. Use a weight you can control through a full range of motion without swinging your torso.
