Exercise Lab

Wide-Grip Seated Row

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength

Similar Exercise

exercise multishot

Subscribers get access to workouts, exercises, meal plans, articles and much more. Subscribe now to get full access to all of the great features.

Sign Up Now


Description

  • Seated with your legs slightly bent in front of you, hold the bar at abdominal level, hands wider than shoulders.
  • Keep your chest up and your trunk stabilized.
  • Pull the bar straight back toward your abdomen, keeping the elbows out to your sides.
  • Return slowly forward until your arms are straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Shrugging the shoulders up as you pull the handles
  • Dropping the elbows or tucking them into the torso
  • Bending the wrists as you pull the handles
  • Leaning back excessively