FlexSeated Cable Rows (Wide-Grip)
Muscles worked
- Rhomboid Major
- Trapezius Middle Fibers
- Posterior Deltoid
- Latissimus Dorsi
- Rhomboid Minor
- Infraspinatus
- Biceps Brachii
- CategoryPull
- Default target3 sets × 10–12 reps
- EquipmentCable Machine
- Movement patternHorizontal Pull
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach a long straight bar to the low pulley and take an overhand grip wider than your shoulders. Sit tall with your feet on the platform, knees slightly bent and arms extended.
Movement
Pull the bar to your lower chest with your elbows flared out to the sides, squeezing your shoulder blades together. Return under control until your arms are straight and your upper back is stretched.
Form Tip
Pull to your lower chest, not your belly. The wide grip and higher elbow path put the work in your upper back and rear delts, so keep your shoulders down away from your ears.
Increase Difficulty
Pause for 2 seconds with the bar at your chest, or slow the return.
Decrease Difficulty
Use a lighter stack, or bring your grip in to shoulder width.