cable seated wide-grip row
cable seated wide-grip row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
Step 2
Grasp the handle with a wide overhand grip, palms facing down.
Step 3
Keep your back straight and lean slightly forward from the hips.
Step 4
Pull the handle towards your lower chest, squeezing your shoulder blades together.
Step 5
Pause for a moment at the peak of the contraction.
Step 6
Slowly release the handle back to the starting position, fully extending your arms.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.