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
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.
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.
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.
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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