Wide-Grip Seated Cable Row

How to perform the Wide-Grip Seated Cable Row

1. Attach a long straight or wide bar to a low seated-row pulley and sit with feet braced and a slight bend in the knees.
2. Take a pronated grip well outside shoulder width, sit tall, and start with the arms extended and shoulder blades protracted.
3. The wide overhand grip shifts emphasis toward the upper back, rear delts, and traps compared with a close neutral row.
4. Row the bar toward your upper abdomen or lower chest by flaring the elbows out and back, retracting the shoulder blades.
5. Squeeze the upper back at the top without rocking the torso back past vertical to extend the range artificially.
6. Return the bar forward under control, letting the shoulder blades spread into a full stretch before the next rep.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Rocking the torso back well past vertical on every rep to artificially extend the range.
• •Pulling the bar low to the belly rather than up toward the upper abdomen and lower chest for upper-back bias.
• •Rounding the lower back at the bottom to chase a deeper stretch under the cable load.
• •Shrugging the shoulders up at the contraction instead of squeezing the upper back and blades together.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.