Wide-Grip Seated Cable Row
A seated cable row with a wide overhand bar pulled to the lower chest with elbows flared. Shifts emphasis toward the upper back, rear delts and traps.
Primary muscles
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Lats (Latissimus Dorsi)
- Teres Major
- Biceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a wide bar to the low cable row. Sit tall with feet braced and grip the bar overhand, hands well outside the shoulders, arms extended.
Brace and lift the chest.
Pull the bar toward the lower chest with the elbows travelling out and back.
Squeeze the shoulder blades together at the end.
Return slowly to straight arms.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Elbows wide
Pinch the shoulder blades
No torso swing
Common mistakes
Shrugging the shoulders up
Leaning back
Short range
Safety notes
Use a moderate load; the flared-elbow position suits lighter weights.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.