cable floor seated wide-grip row: technique and muscles worked

Animated demonstration of cable floor seated wide-grip row

How to do this exercise

Step:1 Sit on the floor with your legs extended and your back straight.
Step:2 Attach a cable handle to a low pulley and position the cable machine behind you.
Step:3 Grasp the handle with a wide overhand grip, palms facing down.
Step:4 Lean back slightly, keeping your back straight and your chest lifted.
Step:5 Pull the handle towards your waist, squeezing your shoulder blades together.
Step:6 Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Lower back Posterior deltoid

Hypertrophy grade

Good8 / 10

Nemeo’s take

The wide grip low pulley row is a specialized tool for targeting the back, highlighting continuous tension and great amplitude. It offers excellent stability, allowing you to reach failure without the core or technique becoming limiting, unlike the barre row. Its limitation can come from the forearms on very heavy loads, but it excels at isolating the upper back. The constant resistance makes it a robust choice for progression and load control.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable floor seated wide-grip row

How to do this exercise

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