- What muscles does the Cable Seated Wide-Grip Row work?
- The Cable Seated Wide-Grip Row primarily targets your upper and mid-back muscles, including the rhomboids and trapezius. It also engages the rear deltoids and biceps as secondary movers, making it effective for overall upper body pulling strength.
- Is the Cable Seated Wide-Grip Row suitable for beginners?
- Yes, beginners can safely perform this exercise if they use light weight and focus on proper form. Keeping the back straight, chest up, and controlling the movement will help prevent strain while building the foundation for heavier loads later.
- What equipment do I need for the Cable Seated Wide-Grip Row, and are there alternatives?
- You will need a seated cable row machine with a wide-grip handle attachment. If you do not have access to this machine, you can mimic the movement with resistance bands anchored at chest height or use free-weight bent-over rows with a wide grip.
- How many sets and reps should I do for the Cable Seated Wide-Grip Row?
- For muscle growth, aim for 3–4 sets of 8–12 reps using a moderate to heavy weight. If training for endurance or posture improvement, perform 2–3 sets of 12–15 reps with lighter resistance and controlled form.
- What are common mistakes when performing the Cable Seated Wide-Grip Row?
- Rounding the back, jerking the weight, and letting the shoulders roll forward are common mistakes. To avoid these, engage your core, maintain a neutral spine, and squeeze your shoulder blades together at the end of each pull.
- Are there variations of the Cable Seated Wide-Grip Row I can try?
- Yes, you can change the grip to narrow or neutral to target different areas of the back. Using single-arm cable rows allows you to focus on muscle imbalances, while incorporating pauses at the contraction point can improve strength and muscle control.
- What are the benefits of doing the Cable Seated Wide-Grip Row?
- This exercise strengthens your upper back, improves posture, and supports shoulder stability. Its wide grip emphasizes the outer lats and rear delts more than a narrow grip, making it ideal for developing a broader and more balanced back.
