How to do the Cable Wide-grip Seated Row
Attach a wide lat bar to the low pulley, sit with your feet on the footrests and grip it wider than your shoulders.
Keep your back straight and chest up, arms extended.
Pull the bar to your upper stomach with your elbows flared, squeezing your shoulder blades.
Let the bar return slowly without leaning forward.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
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