Upper back · Cable · Beginner
How to do Seated Cable Row (Wide Bar)
The cable seated wide-grip row is a strength exercise targeting the upper back. It involves pulling a cable handle with a wide grip while seated, focusing on squeezing the shoulder blades together to engage the upper back muscles.
- Primary muscle
- Upper back
- Equipment
- Cable
- Level
- Beginner
- Category
- Back
How to do Seated Cable Row (Wide Bar), step by step
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handle with a wide overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the handle towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the contraction.
- Slowly release the handle back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Muscles worked
Seated Cable Row (Wide Bar) works your upper back as the main mover, with help from your biceps and forearms.
Variations
Seated Cable Row (Wide Bar) is a variation of Seated Cable Row.
Track Seated Cable Row (Wide Bar) in SPLYT
Seated Cable Row (Wide Bar) 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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