Cable Floor Seated Wide-grip Row
Skip the guesswork: Cable Floor Seated Wide-grip Row leans on unbroken cable tension for a thicker, wider upper back.
How to do Cable Floor Seated Wide-grip Row
- Sit on the floor with your legs extended and your back straight.
- Attach a cable handle to a low pulley and position the cable machine behind you.
- Grasp the handle with a wide overhand grip, palms facing down.
- Lean back slightly, keeping your back straight and your chest lifted.
- Pull the handle towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Cable Floor Seated Wide-grip Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Floor Seated Wide-grip Row Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Cable Floor Seated Wide-grip Row
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Cable Floor Seated Wide-grip Row — Frequently Asked Questions
How do you do the Cable Floor Seated Wide-grip Row?
Sit on the floor with your legs extended and your back straight. Attach a cable handle to a low pulley and position the cable machine behind you. Grasp the handle with a wide overhand grip, palms facing down. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Floor Seated Wide-grip Row work?
The Cable Floor Seated Wide-grip Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Floor Seated Wide-grip Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Floor Seated Wide-grip Row good for beginners?
Not usually. The Cable Floor Seated Wide-grip Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Floor Seated Wide-grip Row?
Try the Back Lever, Dumbbell Reverse Grip Incline Bench One Arm Row or the Rope Climb. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
