Exercise guide
Cable Seated Wide-Grip Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement targets the upper back, including the trapezius and rhomboids, while the wide grip shifts focus toward the rear deltoids and mid-back thickness. It is highly effective for improving posture and developing a well-rounded posterior chain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the bench with your feet firmly on the footrests and a slight bend in your knees to protect the lower back.
- Grasp the wide-grip bar with an overhand (pronated) grip, placing your hands significantly wider than shoulder-width.
- Sit upright with a neutral spine, chest lifted, and arms fully extended toward the pulley.
How to do it
- Exhale as you pull the bar toward your upper abdomen by driving your elbows back and flared out to the sides.
- Squeeze your shoulder blades together forcefully at the peak of the movement while keeping your torso stationary.
- Inhale as you slowly return the bar to the starting position, maintaining tension in the muscles and avoiding a full lockout of the elbows.
- Maintain a controlled tempo, focusing on a two-second eccentric (return) phase.
Form checklist
- Keep your chest up and shoulders pulled down away from your ears.
- Avoid leaning your torso forward or backward to create momentum.
- Ensure your elbows stay high and flared out to emphasize the upper back and rear delts.
- Maintain a slight bend in the knees throughout the entire set.
Pro tips
- Focus on 'pulling with your elbows' rather than your hands to minimize bicep involvement and maximize back engagement.
- Initiate the movement by retracting your shoulder blades before your arms even begin to bend.
Make it harder
- Add a 2-3 second isometric pause at the chest to increase time under tension and peak contraction.
- Perform the eccentric phase even slower (4-5 seconds) to challenge muscle control and hypertrophy.
Frequently asked
- What muscles does the cable seated wide-grip row work?
- The cable seated wide-grip row primarily targets the lats and rhomboids, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated wide-grip row?
- The cable seated wide-grip row uses cable.
- Is the cable seated wide-grip row good for beginners?
- Yes. The cable seated wide-grip row is a beginner-friendly movement and a strong foundation to build on.