Exercise guide · Beginner · Compound

Cable Seated Wide-Grip Row: How to Do It & Muscles Worked

The cable seated wide-grip row is a strength exercise targeting the upper back. It involves pulling a cable handle with a wide grip while seated, focusing on squeezing the shoulder blades together to engage the upper back muscles.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable seated wide-grip row
Front view: muscles worked by the cable seated wide-grip row. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the cable seated wide-grip row. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the cable seated wide-grip row

  1. Step 1: Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Step 2: Grasp the handle with a wide overhand grip, palms facing down.
  3. Step 3: Keep your back straight and lean slightly forward from the hips.
  4. Step 4: Pull the handle towards your lower chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the peak of the contraction.
  6. Step 6: Slowly release the handle back to the starting position, fully extending your arms.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable seated wide-grip row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Seated Wide-Grip Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.