Wide-Grip Seated Cable Row

Cable row with a wide grip: the elbows flare and the range is a little shorter.

• Compound
• Cable
• Beginner

How to do it

• Straight bar or wide handle on a low cable; pull toward the upper abdomen with the elbows flared
• Keep the chest up and the torso steady, with no swinging
• Drive the elbows back and let the arms stretch fully on the way back

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s to your stomach, return for 2–3 s stretching your lat

Common mistakes

• Swinging the torso to move the load
• Tucking the elbows in and losing the wide grip that defines the exercise

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps
• Rear delt

Alternatives

• Seated Cable Row
• Barbell Row
• Machine Row (chest-supported)