Strength

Seated Cable Wide Row

Improve your upper back strength and posture with the Seated Cable Wide Row exercise. This effective workout targets upper back and shoulder muscles by pulling and controlling the cable.
View all exercises
Seated Cable Wide Row instructions
Step-by-step instructions
1
Sit at a cable row machine with a long bar attached to it. Make sure your legs are bent at the knees and your feet have contact with the bench's foot platform.
2
Grab the bar with your hands wider than shoulder-width apart.
3
Lean back slightly, keeping your back straight and not hunching over.
4
Pull the bar towards your upper body until it touches your abs.
5
Return the bar to the starting position in a controlled movement and repeat for the programmed number of reps.
Sit at a cable row machine with a long bar attached to it. Make sure your legs are bent at the knees and your feet have contact with the bench's foot platform.
Grab the bar with your hands wider than shoulder-width apart.
Lean back slightly, keeping your back straight and not hunching over.
Pull the bar towards your upper body until it touches your abs.
Return the bar to the starting position in a controlled movement and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Seated Cable Wide Row, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer