upper backcable
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
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
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.
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