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Seated Wide-Grip Cable Row

Do you want to develop your upper back but don’t know where to start? Then you need to try the seated wide-grip cable row. This back shredding exercise will help sculpt and define your physique.

Today, we discuss how to do the seated wide-grip cable row. We cover proper technique, anatomy, expert tips, and programming to help you increase your upper body muscle mass.

How To Do

  1. Sit down and attach the wide bar to the cable row.
  2. Place your feet on the foot supports and grasp the bar at the widest grip outside the bend of the bar.
  3. Sit upright, and push yourself back with your legs.
  4. Inhale and engage your core.
  5. Exhale, and pull the bar toward your nipple line until the bar meets your chest.
  6. From here, inhale, then gradually release the bar, returning it to the starting position.

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Tips From Expert

  • Maintain an upright position for the duration of the set. This will improve your ability to target the upper back and posterior deltoids.
  • Focus on pulling back with your elbows. This will improve upper and rear deltoid contraction.
  • Concentrate on breathing and engaging your core with each repetition. This will increase torso rigidity, and stability, improving your lifting capacity.
  • Focus on tensing your upper back and posterior deltoid with each repetition. This will help you improve your mind-muscle connection, improving results.

Optimal Sets and Reps

Below we have listed a range of load recommendations for strength, hypertrophy, endurance, and power.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415+
Power Training3–51–5 (Explosive)
Optimal Sets & Reps of Seated Wide-Grip Cable Row

How to Put in Your Workout Split

The seated wide-grip cable row is an upper-body compound exercise that targets the back, shoulders, biceps, and forearms. This means it can be included in different workouts to increase muscle mass and improve our physique.

We have listed a range of suitable training splits that work well with the wide-grip cable row.

  • Full-Body — The seated wide-grip cable row is a compound exercise that is great for your full-body program. Program it in the middle of your workout after your large compound lifts, before your isolation exercise.

For endurance, perform sets of 15 repetitions at a moderate to high intensity at 60% of your one repetition maximum. This is the maximum amount of weight you can lift for one repetition with the correct form.

  • Upper Lower — Dividing your program into upper and lower body workouts allows us to spend more time on each muscle group. This helps us increase training volume. The seated wide-grip cable row is excellent for increasing your back training volume, and promoting muscle hypertrophy.

For hypertrophy, perform sets of 8–12 repetitions at moderate to high intensity at 60%–80% of your one repetition maximum.

Consider combining it with bicep isolation exercises to enhance your physique. 

Bro-Split — The bro split is a four or five-day training split, where you train a different muscle group each day. The seated wide-grip cable row slots perfectly into a back-day shoulder and trap workout.

Primary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Middle Trapezius

Our trapezius is divided into three sections: the upper, middle, and lower fibers. The middle trapezius runs across the back of the shoulders.

It originates from the spine between the top five vertebrae of the rib cage and is inserted into the outer side of the shoulder blade. Its principal function is to stabilize, retract, and rotate the shoulder blade, or scapula.

During the seated wide-grip cable row, the middle trapezius shortens, retracting our scapulas, and pulling them toward the spine. Once the bar reaches our chest, it lengthens, allowing our scapulas, arms, and the bar to return to the starting position.

When we perform the seated cable rows with a neutral grip, the middle trapezius muscle activation rate is approximately 116%. This can give an idea of the muscle activation rate during the wide-pronated grip version.

Upper Trapezius

Your upper trapezius is located above your middle trapezius, running along the back of the scapula. It attaches to the base of the skull, and down the spine, to the outer side of the scapula. Its primary function is to stabilize and rotate the scapula.

When we perform the seated wide-grip cable row, the upper trapezius rotates the scapula upward. This allows us to lift the arm out to our sides away from the body. Here, it stabilizes the scapula holding our arm in the abducted position for the duration of the set. 

During seated cable rows with a neutral grip, the upper trapezius muscle activation rate is approximately 138%.

Secondary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

The posterior deltoid occupies the back of the shoulder. It originates from the upper part of the scapula and is inserted into the upper arm or humerus. Its primary function is to extend the arm and stabilize the shoulder.

During the seated wide-grip cable row the posterior deltoid works alongside the middle trapezius to pull the bar to the chest. Once the bar reaches our chest, the muscle elongates, gradually returning the bar to the starting position.

During seated cable rows with a neutral grip, the posterior deltoid muscle activation rate is approximately 105%.

Biceps Long Head

The bicep brachii consists of two heads: the long head and the short head. It occupies the front of the humerus. 

The biceps long head side on the outer side of the humerus. It originates from the front of the scapula and is inserted into the forearms. Its main function is to bend the elbows. 

During the seated wide-grip cable row the biceps long head shortens, bending the elbows. It works with the posterior deltoid and trapezius to row the bar toward the chest. From here, the biceps long head lengthens, extending the elbow, and returns the bar to the beginning position.

When we perform the seated cable rows with a neutral grip, the upper trapezius muscle activation rate is approximately 106%.

Biceps Short Head

The biceps short head is on the inner side of the upper arm. It attaches from the front of the scapula and inserts into the forearm. Its role is to bend the elbows.

When we perform the seated wide-grip cable row, the short head works with the long head to bend the elbow. As we perform the row, it shortens, pulling the bar toward the chest. It then lengthens as we release the bar to the starting position. 

Brachialis

Your brachialis is located beneath the biceps brachii on the upper arm. It attaches from the upper arm and inserts into the forearm bone or ulna. Its primary function is to bend the elbow.

During the seated wide-grip row, the brachialis works with the biceps to bend the elbow. As we row, it bends shorten, pulling the bar toward the chest. From here, it lengthens, gradually releasing the bar back to its original position.

Brachioradialis 

The brachioradialis occupies the front of the forearm. It attaches from the humerus to the radius (forearm bone). Its main functions are to flex the elbow, and pronate and supinate the forearm.

During the the seated wide-grip cable row the brachioradialis shortens, working alongside the biceps to bend the elbow. Once the bar has reached the chest, it elongates, as we release the bar to the starting position.

Erector Spinae

The erector spinae consists of three muscle groups: the longissimus, iliocostalis, and spinal muscles. This group of muscles runs the length of the spine. They attach to various points, including the vertebrae, sacrum, and ribs. They flex, laterally flex, rotate, extend, and stabilize the spine.

When we perform the seated wide-grip cable row, the erector spinae isometrically contracts. This is when the muscle contracts but does not change in length. This helps us maintain an upright posture for the duration of the set.

Equipment

Cable Row Machine

Lat Bar

Lat Bar

This provides a useful cable machine attachment that allows you to work your lats. Ensure you use the right grip width.

Cable Row Machine

This is great for working your lats, trapezius, and rear deltoids. Can be done unilaterally or bilaterally. Keep a neutral back.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Cable Crossover Reverse Fly

Pulse Row

Rear Delt Fly Machine

Trap Bar Shrug

Barbell Shrug

Barbell Bent-Over Row

Dumbbell Shrug

Dumbbell Bent-Over Row

Incline Dumbbell Row

Who Should Do?

The General Population

The training focus for the general population centers around building lean muscle, and developing strength and function. For the average gym goer, time is often limited due to external commitments. This means they will want to perform exercises such as compound movements that build muscle in a time-efficient manner. 

The seated wide-grip cable row is a compound movement that targets multiple muscle groups Compound exercise uses more muscles, allowing us to increase volume, load, and intensity. All these elements combined are excellent for stimulating muscle growth.

Bodybuilders

Bodybuilder training focuses on increasing lean muscle mass while maintaining symmetry to improve the physique. This requires compound and isolation exercises to increase volume, and progressively overload the muscles for greater growth.

The seated wide-grip cable row is a compound exercise that can overload the arms, back and shoulders. This allows us to apply significant resistance to the upper body, which is great for building lean muscle mass.

If you are a bodybuilder, consider adding it to your back and biceps routine, alongside some bicep peak exercises. This will help you shape a well-rounded physique.

Who Should Not Do?

People With Elbow Tendinopathies

People who have elbow tendinopathies should avoid the seated wide-grip cable row. Elbow tendinopathy is when the tendon that attaches the bones to muscle becomes inflamed, either through overuse or direct trauma. This can impair our ability to grab and hold objects.

If you currently have an elbow tendinopathy, holding the bar during the seated wide-grip cable row can cause further aggravation. This can lead to pain, improper form, and greater injury. 

If you suspect you have an elbow tendinopathy, consult your physical therapist. 

People With Bicep Strains

If you are currently nursing a biceps strain you should avoid the seated wide-grip cable row. Our biceps play a major role during row-based movements. During the seated wide-grip cable row, the bicep contracts to bend the elbow. However, when we have a muscle strain, it can be difficult to bend the elbow. This can lead to poor technique and further damage.

If you have a bicep strain consult your physical therapist. 

Benefits Of The Seated Wide-Grip Cable Row

Improve Shoulder Health 

Our shoulders, or glenohumeral joint is one of the most complex joints in the body, where the collarbone, humerus, and scapula meet. Here, many muscles surround the joint to provide stability and movement. However, when there is damage to soft tissue or the joint, dysfunction can occur leading to poor mechanics.

Exercises that target the shoulders and trapezius like the seated wide-grip cable row are great for improving shoulder health. Because they are compound movements, they allow us to target and overload the muscles surrounding the shoulder, increasing growth, and improving function.

Improves Posture 

Improving posture requires increasing the strength and endurance of our postural muscles. The trapezius, and erector spinae are two major muscles responsible for sustaining an upright posture. 

The seated wide-grip cable row targets the middle and upper trapezius, which is vital for correct posture. It also engages the erector spinae, which undergoes an isometric contraction, helping us maintain an upright position. This makes it great for developing back strength and endurance, improving our overall posture.

Builds Strength 

Developing strength requires us to produce maximal force against an external resistance, at high intensity. Our backs in particular are capable of pulling considerable strength. It contains some of the largest muscle groups in the body, and when they are progressively overloaded, we can improve our strength.

The seated wide-grip cable row is excellent for overloading the back, biceps, and shoulder. Performed at near maximal loads, with a moderate to high intensity, will enhance our strength.

Frequently Asked Questions

What muscles do wide-grip cable rows work?

The wide-grip row works the trapezius, posterior deltoid, biceps, and forearms. This makes it a great compound exercise for developing upper-body muscle mass and strength.

Is the wide grip or close grip better for seated rows?

The wide grip and close grip are both suitable for seated rows. The wide grip targets the posterior deltoid and trapezius, while the close grip engages the latissimus dorsi. You should select the one that matches your training goals.

Are seated rows better than bent-over rows?

The seated row and bent-over row are excellent for increasing muscle mass. Seated rows offer great support and continuous resistance. Meanwhile, the bent-over row is great for engaging the entire body.

How often should I do wide-grip cable rows?

You should do the wide grip cable row between one to two times per week for muscle hypertrophy. This will allow for adequate rest between sessions, which is vital for recovery and muscle growth.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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