BACK · COMPOUND
Wide-Grip Seated Row
A seated cable row using a wider grip to alter the upper-back emphasis.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Rear delts
EquipmentCable machine
DifficultyBeginner · Horizontal Pull
How to perform
- Set a stable seated position and take a comfortable wide grip.
- Pull the handle toward the torso while keeping the chest controlled.
- Extend the arms slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the upper back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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