Seated Wide Grip Row (Cable)

A compound back exercise using a cable machine with a wide grip attachment while seated to develop the middle back and lats.

Instructions

1. Sit at a cable row machine with your feet firmly placed on the floor or platform.
2. Grasp the wide grip handle (hands wider than shoulder-width apart) with arms extended forward at chest height.
3. Sit upright with a neutral spine and engaged core.
4. Pull the handle toward your lower chest by driving your elbows back and retracting your shoulder blades.
5. Pause briefly when the handle reaches your torso.
6. Slowly extend your arms and return to the starting position under control.

Tips

• The wider grip emphasizes the middle back more than a close grip attachment
• Keep your elbows flared out and lead with them during the pull
• Avoid excessive forward lean as this reduces middle back activation
• Maintain constant tension throughout the set without resting at full extension
• Proper scapular retraction is essential for maximum back engagement