# Wide-Grip Seated Cable Row

URL: https://heatsy.app/ex/wide-grip-seated-cable-row

Also known as: Wide-Grip Cable Row, Wide Seated Row, Seated Wide Cable Row

Variation of: [Seated Cable Row](https://heatsy.app/ex/seated-cable-row)

Body region: Back, Arms

## Muscles

- Main: Deltoid

## Equipment

- Seated Row Machine or Cable Station

## Technique

1. Attach a long straight bar, sit on the bench with your feet on the foot plate and knees slightly bent.
2. Grip the bar overhand, hands well outside shoulder width, arms extended and spine neutral.
3. Pull the bar toward your lower chest, letting the elbows travel out and back away from your sides.
4. Squeeze the shoulder blades together at the end of the pull without leaning back.
5. 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.

## Variations

- [Rope Seated Cable Row](https://heatsy.app/ex/rope-seated-cable-row)