Seated Cable Wide-Grip Row

Setup

1. 01Attach a wide straight or lat bar to the low pulley of a seated row station.
2. 02Sit with feet braced on the platform and knees slightly bent.
3. 03Take an overhand grip well outside shoulder width.
4. 04Sit upright with a neutral spine and arms extended toward the stack.

Execution

1. 01Pull the bar toward the upper abdomen or lower chest.
2. 02Let the elbows travel wide, roughly in line with the hands.
3. 03Squeeze the shoulder blades together hard at the end of the pull.
4. 04Return the bar under control until the arms are long and the blades protract.

Checkpoints

• -Elbows stay high and wide throughout the pull.
• -Bar touches higher on the torso than a close-grip row.
• -Torso angle stays consistent from rep to rep.
• -Shoulder blades fully retract at the finish.

Common mistakes

• -Pulling to the belly button, which turns it into a lat-dominant row.
• -Rocking the torso back to move heavier weight.
• -Letting the shoulders roll forward at the stretch without re-setting.
• -Gripping so wide that range of motion disappears.