Wide-Grip Seated Cable Row
Also known as: Wide-Grip Cable Row, Wide Seated Row, Seated Wide Cable Row
Variation of: Seated Cable Row
Body region
Muscles
Main
Equipment
Technique
- Attach a long straight bar, sit on the bench with your feet on the foot plate and knees slightly bent.
- Grip the bar overhand, hands well outside shoulder width, arms extended and spine neutral.
- Pull the bar toward your lower chest, letting the elbows travel out and back away from your sides.
- Squeeze the shoulder blades together at the end of the pull without leaning back.
- Return the bar under control until your arms are straight.
Cues
- Lead with the elbows and keep the wrists straight.
- Keep the torso still and the chest up.
Common mistakes
- Rocking the torso back and forth to move the weight.
- Shrugging the shoulders toward the ears.
- Pulling the bar to the belly with the elbows tucked.