Movement overview

The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable row machine with a wide grip attachment, which emphasizes the outer portions of the back and helps improve posture and upper body strength.

Step-by-step cues

1. Sit on the seated row machine with your feet firmly placed on the foot platform and knees slightly bent.
2. Grasp the wide grip handle with both hands, palms facing down, and arms fully extended.
3. Keep your back straight and chest up as you pull the handle towards your torso by retracting your shoulder blades.
4. Continue pulling until your elbows are at your sides and the handle is close to your abdomen.
5. Pause briefly at the top of the movement, squeezing your shoulder blades together.
6. Slowly extend your arms back to the starting position while maintaining control of the weight.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the exercise to avoid lower back strain.
• Focus on pulling with your back muscles rather than your arms to maximize engagement of the target muscles.
• Avoid leaning too far forward or backward; keep your torso stable during the movement.
• Exhale as you pull the handle towards you and inhale as you return to the starting position.
• Adjust the seat height if necessary to ensure that your arms are parallel to the floor when extended.