Cable Wide Grip Seated Row


  • Grip a bar slightly wider than shoulder width, and assume the starting position.
  • Inhale and pull the handle towards your abdomen, while leaning back slightly.
  • Exhale and slowly return to the starting position by extending your arms and leaning forward.


Lean forward slightly in the starting position, and lean back slightly in the end position. Let your scapulae move freely by letting them slide forward in the starting position, and pull them back in the end position.

Cable rows can be done with a wide or close grip, and most people find that they get better contact with their biceps with the close grip, and better contact with their back muscles with the wide grip.

Muscles Worked


  • Lats
  • Trapezius
  • Rear Deltoids


  • Biceps

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Text and graphics from the StrengthLog app.