Cable Seated Wide-grip Row
Learn how to do the Cable Seated Wide-grip Row with proper form and technique. This cable exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.
How to Do the Cable Seated Wide-grip Row
Follow these steps to perform the Cable Seated Wide-grip Row with correct form:
- 1Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- 2Grasp the handle with a wide overhand grip, palms facing down.
- 3Keep your back straight and lean slightly forward from the hips.
- 4Pull the handle towards your lower chest, squeezing your shoulder blades together.
- 5Pause for a moment at the peak of the contraction.
- 6Slowly release the handle back to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Cable Seated Wide-grip Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- back
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Seated Wide-grip Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Seated Wide-grip Row work?
The Cable Seated Wide-grip Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Cable Seated Wide-grip Row?
The Cable Seated Wide-grip Row requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Seated Wide-grip Row with proper form?
Start by Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. Grasp the handle with a wide overhand grip, palms facing down. Keep your back straight and lean slightly forward from the hips. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Seated Wide-grip Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Cable Seated Wide-grip Row?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Seated Wide-grip Row best for?
The Cable Seated Wide-grip Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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