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Cable Seated Wide Grip Row animation

How to do the Cable Seated Wide Grip Row

BackBack & LatsCableBeginner

The cable seated wide grip row builds a thicker, stronger back by targeting the lats and mid-back through a full, controlled range of motion with constant cable tension. Master this movement and you lay the foundation for real pulling strength and an impressive back.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Sit tall on the bench with feet flat on the footrests, knees slightly bent, and grip the wide bar just outside shoulder width with an overhand grip.
  2. Hinge slightly forward at the hips to feel a stretch across the lats, keeping your spine neutral and chest up.
  3. Drive your elbows back and wide, squeezing your shoulder blades together as you pull the bar toward your lower chest.
  4. Slowly return the bar forward under control, allowing your shoulder blades to spread and your lats to fully stretch before the next rep.

Common mistakes

  • Rounding the lower back under load, which kills force transfer and risks injury — brace your core and maintain a neutral spine throughout every rep.
  • Using momentum by rocking the torso back and forth — limit your torso movement to a slight controlled hinge so the back muscles do the work, not your body weight.
  • Pulling with the arms instead of initiating with the elbows — focus on driving the elbows back first and think of your hands as hooks to keep the lats engaged.

Pro tip — At the peak contraction, pause for one full second and actively think about pulling your shoulder blades down and together simultaneously — this recruits the lower traps and maximizes mid-back development that most lifters completely miss.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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