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Cable Floor Seated Wide-Grip Row
A wide-grip cable row done seated on the floor in front of a low pulley, using a stable base to isolate the upper back without a bench.
BackCableHorizontal pull
GoLightWeight mediacable-floor-seated-wide-grip-row
Demonstration coming soon
Primary
RhomboidsLatissimus dorsi
Secondary
Middle trapeziusRear deltoidsBicepsSpinal erectors
Equipment
Cable
Pattern
Horizontal pull
Setup
- 01Attach a wide bar to a low pulley and sit on the floor facing the stack.
- 02Extend the legs with a soft knee bend and brace the feet against the machine frame.
- 03Grip the bar wider than shoulder width with an overhand grip.
- 04Sit tall with the torso vertical and arms extended.
Execution
- 01Pull the bar to the lower chest by driving the elbows wide and back.
- 02Keep the torso upright and still through the pull.
- 03Squeeze the shoulder blades together at the chest for a beat.
- 04Let the bar travel back under control to a full stretch.
Checkpoints
- -Torso stays vertical instead of swinging back and forth.
- -Elbows track wide, roughly level with the bar.
- -Lower back holds a neutral position while sitting on the floor.
- -Full arm extension and scapular stretch at the start of each rep.
Common mistakes
- -Rounding the lower back when sitting without a bench.
- -Leaning back to move the stack instead of pulling with the back.
- -Pulling the bar to the stomach with dropped elbows.
- -Bouncing reps off the stack at the stretch position.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps as a horizontal pull when the seated row station is taken.
- -Sit on a small mat or plate if hamstring tightness rounds the lower back.
- -Slow eccentrics compensate for the lighter loads this floor position allows.
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