Male

Cable Seated Wide grip Row

Muscles involved

Executing the Cable Seated Wide grip Row gives you incredible confidence in the gym when you want an effective full-back workout. By taking advantage of this cable machine, the wide grip forces you to expand your chest, retract your shoulder blades, and feel a deep contraction across your back muscles. You know you are hitting a perfect set when you pull smooth and controlled without relying on momentum to shift the load. Experiencing that constant stretch on the return phase reassures you that your technique is spot on, allowing you to build upper body stability safely and effectively.

How to do it

1. Sit in front of the machine's bar with feet supported and knees slightly bent. 2. Grip the bar with a wide grip, torso inclined, arms extended. 3. Lean back, bringing the bar towards your abdomen as you exhale, with shoulders back and chest forward. 4. Inhale and lean forward to return to the starting position.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep your chest up and shoulders back throughout the row. - Pull the bar towards your abdomen, squeezing your shoulder blades at the end of the movement. - Control the eccentric phase, feeling the stretch in your back.