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Wide-Grip Seated Cable Row

StrengthIntermediateCable

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Mid back, Rear delts

Primary: Middle Back

Secondary: Lats (lats), Shoulders, Biceps

How to

  1. 1Attach a wide straight bar to the low pulley, sit with your feet braced and take an overhand grip a little wider than your shoulders.
  2. 2Pull the bar to your lower chest, flaring your elbows out to the sides and squeezing your upper back.
  3. 3Return slowly until your arms are straight, letting your shoulder blades spread.
  4. 4Keep your back upright and do not rock your torso to move the weight.