Cable Floor Seated Wide-grip Row

upper backbackcable

Matutunan kung paano gawin ang Cable Floor Seated Wide-grip Row nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Cable Floor Seated Wide-grip Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Floor Seated Wide-grip Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Floor Seated Wide-grip Row nang may tamang form:

  1. 1Umupo sa sahig na nakatuon ang mga binti at tuwid ang likod.
  2. 2I-attach ang cable handle sa mababang pulley at iposisyon ang cable machine sa likod mo.
  3. 3Hawakan ang handle ng maluwag na overhand grip, nakaharap pababa ang mga palad.
  4. 4Humiling nang kaunti palikod, pinapanatiling tuwid ang likod at nakataas ang dibdib.
  5. 5Hilahin ang handle patungo sa baywang, pinipiga ang mga shoulder blade nang magkasama.
  6. 6Tigilan sandali sa tuktok ng galaw, pagkatapos ay dahan-dahang ibalik ang handle sa simula.
  7. 7Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Cable Floor Seated Wide-grip Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Extended

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 Floor Seated Wide-grip Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Floor Seated Wide-grip Row?

Ang Cable Floor Seated Wide-grip Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Floor Seated Wide-grip Row?

Ang Cable Floor Seated Wide-grip Row ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Floor Seated Wide-grip Row nang may tamang form?

Simulan sa pamamagitan ng Umupo sa sahig na nakatuon ang mga binti at tuwid ang likod. I-attach ang cable handle sa mababang pulley at iposisyon ang cable machine sa likod mo. Hawakan ang handle ng maluwag na overhand grip, nakaharap pababa ang mga palad. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Floor 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 Floor 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 Floor Seated Wide-grip Row best for?

The Cable Floor 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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