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Upper Back · Intermediate

Wide-Grip Seated Cable Row

Wide-Grip Seated Cable Row for rowing focused on upper back.

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Wide-Grip Seated Cable Row demonstration

Exercise overview

Training details

Upper BackBicepsForearms

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit at the cable row and take the wide bar with an overhand grip.
  2. 02Start with arms long, chest lifted, and feet supported.
  3. 03Pull the bar toward the upper abdomen or lower chest with elbows wide.
  4. 04Keep the neck relaxed and avoid leaning back to finish the rep.
  5. 05Return slowly until the arms extend and the upper back stretches.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Cable RowRelated variationSeated Machine Row (Upper Back)Related variationClose-Grip Seated Cable RowRelated variationCable Bar Standing Wide Grip RowRelated variationLever Row (plate loaded)Related variationMachine Row Neutral Grip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

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