cable seated wide-grip row: technique and muscles worked

Animated demonstration of cable seated wide-grip row

How to do this exercise

Step:1 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
Step:2 Grasp the handle with a wide overhand grip, palms facing down.
Step:3 Keep your back straight and lean slightly forward from the hips.
Step:4 Pull the handle towards your lower chest, squeezing your shoulder blades together.
Step:5 Pause for a moment at the peak of the contraction.
Step:6 Slowly release the handle back to the starting position, fully extending your arms.
Step:7 Repeat for the desired number of repetitions.

Equipment: Row machine 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 seated row with a wide grip machine is a specialized tool for targeting the back without putting too much strain on the core, offering good stability and excellent load control. Compared to free variants such as the bent-over bar pull, it minimizes the limiting factor of the posterior chain and allows muscular failure to be reached safely. However, the isolation remains a little lower than a unilateral pull, and the resistance curve is not always ideal in the stretched position. Overall, it is a versatile exercise, effective for gaining back mass.

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 seated wide-grip row

How to do this exercise

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