Cable Seated Wide-grip Row

Also known as: seated cable wide-grip row

Advanced

Upper Back

Cable

Skip the guesswork: Cable Seated Wide-grip Row leans on unbroken cable tension for posture that holds through the day.

How to do Cable Seated Wide-grip Row

Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
Grasp the handle with a wide overhand grip, palms facing down.
Keep your back straight and lean slightly forward from the hips.
Pull the handle towards your lower chest, squeezing your shoulder blades together.
Pause for a moment at the peak of the contraction.
Slowly release the handle back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Cable 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 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.

Rounding the upper back to reach a little further

Hold a tall chest and shorten the range instead.

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 Seated Wide-grip Row

Easier progression

Kettlebell Two Arm Row

Swap Cable Seated Wide-grip Row For

Back Lever

Dumbbell Reverse Grip Incline Bench One Arm Row

Rope Climb

Cable Seated Wide-grip Row — Frequently Asked Questions

How do you do the Cable Seated Wide-grip Row?

Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. Grasp the handle with a wide overhand grip, palms facing down. Keep your back straight and lean slightly forward from the hips. 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 Seated Wide-grip Row work?

The Cable 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 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 Seated Wide-grip Row good for beginners?

Not usually. The Cable 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 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.

Is the Cable Seated Wide-grip Row the same as the seated cable wide-grip row?

Yes. The Cable Seated Wide-grip Row is also commonly called the seated cable wide-grip row. Different gyms and training programs label it differently, but "seated cable wide-grip row" refer to this same movement.