Wide-Grip Seated Cable Row

Rhomboids, Lats, Rear DeltsCable Machine

A horizontal row that uses a wide grip to target your upper back, rhomboids, and rear delts. Great for improving posture and adding upper-back density.

How to do it

1Sit in front of the low pulley, place your feet on the footrests, and grab the wide bar with an overhand grip.

2Sit up straight with a natural curve in your spine and a slight bend in your knees.

3Pull the bar toward your upper stomach or chest, flaring your elbows out and driving your shoulder blades together.

4Hold the squeeze for a second at peak contraction.

5Slowly extend your arms back out without letting your spine round.

Common mistakes

Swinging your torso back and forth to move the weight with momentum.

Rounding your shoulders and spine as the weight pulls you forward.

Pulling the bar too high toward your neck by shrugging with your upper traps.

Breathing

Exhale as you pull the bar in. Inhale as you smoothly extend your arms forward.

Make it harder or easier

To simplify, drop the weight and focus entirely on squeezing your shoulder blades.

To push yourself, hold the contraction at full pull or slow down the eccentric return.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.