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Upper back · Cable · Intermediate

How to do Cable Floor Seated Wide-grip Row

The cable floor seated wide-grip row is a strength exercise targeting the upper back, performed seated on the floor using a cable machine. It emphasizes scapular retraction and upper back engagement, with secondary activation of the biceps and forearms.

Cable Floor Seated Wide-grip Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Cable
Level
Intermediate
Category
Back

How to do Cable Floor Seated Wide-grip Row, step by step

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

Muscles worked

Cable Floor Seated Wide-grip Row works your upper back as the main mover, with help from your biceps and forearms.

Track Cable Floor Seated Wide-grip Row in SPLYT

Cable Floor Seated Wide-grip Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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