Are you looking for an upper-body exercise that can give you maximum strength and muscle definition?
The cable wide grip seated row is one of the best exercises you can do to target your middle back muscles in a unique way.
It’s not as well known as other popular back moves, like the pull-up or bent-over barbell row, but it’s still highly effective when done correctly.
In this blog post, we’ll cover how to properly perform a cable wide grip seated row, its benefits, and some tips to ensure progression with your form and technique.
Read on to learn how you can master this essential move!
What is a Cable Wide Grip Seated Row
Cable Wide Grip Seated Row is an awesome upper-body exercise! It targets the back muscles. To do this, attach a cable to a weight stack & use a V-shaped handle with a wide grip whilst seated. Move the handle towards the body & keep elbows tucked in. This helps strengthen & develop the lats, traps & rhomboids – plus it improves posture.
Avoid hunching or arching. No momentum or swinging – only target muscles. Different handle attachments available to alternate grips & increase intensity.
Progressively overload by increasing weight/reps/sets to promote strength. Squeeze harder & use maximum contraction holds to engage muscles better. Wrist wraps can be added to avoid straining wrists.
Regularly incorporating Cable Wide Grip Seated Row into our workout routine will lead to improved posture & relief from postural strain. Now, row, row, row your cable boat & gain gains all day!
How To Do It a Cable Wide Grip Seated Row
The Cable Wide Grip Seated Row is a great exercise for your upper back, biceps and forearms. Adjust the cable machine to your preferred weight resistance. Sit on the bench, feet on the platform, and grasp the wide grip bar with both hands in an overhand position. Pull the bar towards your chest, squeezing your shoulder blades together. Then, slowly return to the starting position.
To do it correctly:
- Adjust seat height so handle reaches mid-chest.
- Connect resistance to weight stack.
- Sit upright with feet on footrests.
- Grab handles with an overhand grip & palms down.
- Tuck elbows & pull towards self, focusing on contracting back muscles.
- Hold for 2-3 seconds, then slowly return without releasing tension.
This variation of the Cable Row works different muscles than other variations. It can improve posture and strength in your upper body.
For centuries, strength training exercises have been used for health benefits. Cable Wide Grip Seated Rows are now popular for stimulating multiple muscle groups at once. This leads to improved growth and performance beyond general fitness programs.
Vince Gironda (the Iron Guru) introduced Chest expansion machines in the 1940s. These have evolved into rowing machines, inspired by Gyrotonics machines designed by Julius Horvath. The newer versions offer more flexibility around the neck area. With Cable Wide Grip Seated Rows, you’ll be rowing your boat fast – no gentle streams here!
Benefits of the Cable Wide Grip Seated Row
The Cable Wide Grip Seated Row is an exercise that can help you build beefy back muscles! Here are some of the benefits:
- Strengthens upper and middle back muscles
- Improves posture by reinforcing thoracic spine extension
- Greater range of motion compared to traditional rowing exercises
- Engages biceps, rear deltoids, and rhomboids
- Helps create muscle volume in targeted regions
Plus, it reduces back stiffness too! To get the most out of this move, set appropriate weights before starting. Don’t forget to warm-up and cool-down.
Now that you know how to use cables for wide grip seated rows and its benefits, it’s time to add it to your workout regime. Get ready to feel the burn – your muscles will be screaming!
Cable Wide Grip Seated Row Target Muscle Group
The Cable Wide Grip Seated Row works the upper back, lats, rhomboids, biceps, forearms, and rear delts.
To perform the exercise, attach a wide grip handle to a cable machine and sit on the bench with your feet flat. Hold the handle with an overhand grip. Pull it towards your torso while keeping elbows close. Squeeze shoulder blades at the end. Slowly return to start.
Maintain proper form to avoid injury. Adjusting the cable height affects which muscles are targeted. Studies in the Journal of Strength and Conditioning Research suggest seated rows boost strength and muscle growth in the back. Get a grip! Row with the Cable Wide Grip Seated Row.
Tips for Cable Wide Grip Seated Row
The Cable Seated Row exercise has variations, including the Cable Wide Grip Seated Row. This targets upper back and shoulder muscles. Here are tips to help you perform it correctly and effectively:
- Adjust the cable machine to a height that lets you grasp the bar comfortably.
- Sit on the bench facing the cable machine, legs extended and feet flat on the ground.
- Grasp the cable bar with a wide grip, palms facing down.
- Pull the bar towards your chest while keeping elbows close to your body.
- Slowly release the bar back to its original position in a controlled manner.
To get the best results, focus on pulling with your back muscles. Don’t use momentum. Keep your shoulders relaxed. Keep your back straight and avoid arching or leaning backward. Avoid hunching your shoulders forward and aim for the full range of motion to engage all targeted muscle groups.
I met a gym-goer who had been inconsistent with her workouts. She couldn’t do Cable Wide Grip Seated Rows due to bad weight distribution and form. After consulting a trainer, she learned that extending her legs helped stabilize her lower body. Now she can execute proper form and get better results! An improved workout is only a cable row away!
Cable Wide Grip Seated Row Common Mistakes
Want to do Cable Wide Grip Seated Row like a pro? Avoid these misconceptions:
- Don’t arch your back when pulling.
- No leaning back.
- Don’t use arms as main muscles for pulling.
- Don’t use momentum; can cause injury.
- Grip handle firmly, not too tight.
When doing this exercise, make sure to evenly use all upper body muscles. Visualize pulling towards your belly button, not other body parts.
Though seen as an isolation exercise for dorsal muscles, Cable Wide Grip Seated Row also helps core muscles. It builds back muscles and improves posture.
Remember Arnold Schwarzenegger? He often used Row exercises to build his back and keep good posture.
Spice up your Cable Wide Grip Seated Rows with variations like Fifty Shades of Grey!
Cable Wide Grip Seated Row Variations
For Cable Wide Grip Seated Row, it’s essential to do various variations to optimise your routine. Here’s how to include diverse variations in your fitness plan:
- Choose the right equipment
Select a seated row machine or a cable station with a low pulley for Cable Wide Grip Seated Row.
- Set the overhand wide grip handle
Attach the handle to the cable machine and adjust it to suit your height.
- Grip the handles
Sit comfortably on the seat with your feet flat against the footrests. Clasp the handles with your arms extended, shoulder-width apart.
- Pull the handles
Contract your back muscles and pull the handles towards your midsection. Keep your elbows close to your sides.
- Don’t relax the tension
Slowly release tension on the handles while returning them to starting position, maintaining control throughout.
You can also try single-arm cable row or T-bar rows to target specific muscles like rear deltoids or upper back muscles. Always warm-up before starting any exercise and increase weights and sets gradually, giving enough time for recovery between sessions. Drink plenty of water and maintain proper form for each repetition to get the best results.
Doing multiple variations of Cable Wide Grip Seated Row helps to target different muscle groups of the upper body. This keeps the workout fresh whilst delivering better results through training eccentric movements with perfect contraction and good form.
Frequently Asked Questions
What equipment do I need to do a cable wide grip seated row?
You will need a cable machine with a wide grip attachment, a bench, and possibly a weight belt depending on the weight you plan to use.
How do I set up for a cable wide grip seated row?
Sit on the bench facing the cable machine. Place your feet flat on the ground, and make sure your knees are bent at a 90-degree angle. Reach forward and grasp the wide grip attachment with both hands, palms facing each other.
What muscles do cable wide grip seated rows work?
This exercise primarily works the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. It also works the biceps and forearms.
How do I perform a cable wide grip seated row?
Pull the cable towards your body, keeping your elbows tucked in close to your sides. Squeeze your shoulder blades together at the top of the movement, then slowly release back to the starting position.
How many reps and sets should I do?
It depends on your fitness goals and current fitness level. Generally, 3-4 sets of 8-12 reps is a good place to start.
Are there any variations to the cable wide grip seated row?
Yes, you can change the width of your grip, or try a different attachment such as a V-bar or straight bar. You can also vary the weight and tempo of your reps to challenge your muscles in new ways.