Cable Floor Seated Wide-Grip Row

Setup

1. 01Attach a wide bar to a low pulley and sit on the floor facing the stack.
2. 02Extend the legs with a soft knee bend and brace the feet against the machine frame.
3. 03Grip the bar wider than shoulder width with an overhand grip.
4. 04Sit tall with the torso vertical and arms extended.

Execution

1. 01Pull the bar to the lower chest by driving the elbows wide and back.
2. 02Keep the torso upright and still through the pull.
3. 03Squeeze the shoulder blades together at the chest for a beat.
4. 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.