Wide Grip Seated Cable Row
The wide grip seated cable row uses a straight bar with a wide overhand grip to emphasize the upper lats and rear deltoids. The wide grip changes the pulling angle compared to a narrow grip row, targeting the outer back for improved width.
How to do it
- Attach a straight bar to the low pulley cable and sit with feet on the platform, knees slightly bent.
- Grasp the bar with an overhand grip wider than shoulder-width.
- Sit upright and pull the bar toward your lower chest, driving your elbows wide.
- Squeeze your shoulder blades together at the contracted position.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted toward the bar.
- Drive your elbows wide and back.
- Keep your torso steady without excessive leaning.
- Squeeze your shoulder blades together at the peak.
Breathing: Exhale as you pull the bar toward your chest, and inhale as you slowly return to the starting position.
Common mistakes
- Swinging the torso too much uses momentum instead of upper back strength.
- Rounding the lower back places unnecessary stress on the spine.
- Pulling with the hands instead of driving the elbows leads to early arm fatigue.
Muscles worked
Primary: lats. Secondary: rhomboids, traps, rear delts.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why use a wide grip instead of a narrow grip?
The wide grip shifts more focus onto your upper lats and rear deltoids to help build back width.
What if I feel this more in my arms than my back?
Try to think of your hands as simple hooks and consciously drive your elbows outward and backward.
How often can I include this in my routine?
Two to three times per week with at least one rest day between sessions is a great starting point.