Perform a seated horizontal pull with a wide-grip cable attachment, emphasizing the upper back.
How to do the Seated Wide-Grip Row (Cable)#
- Sit with your feet planted, grasp the wide bar with both hands, and sit tall with a neutral spine.
- Draw your shoulder blades together to initiate the movement and keep the torso still.
- Drive your elbows back and pull the bar to around your mid-torso, squeezing the upper-back muscles.
- Hold the contracted position briefly, then slowly extend your arms to return the bar under control.
Muscles worked#
- Primary: Upper back, Lats
- Secondary: Rear delts, Biceps, Forearms, Traps
Common mistakes#
- Using the arms to yank the bar instead of initiating with the shoulder blades.
- Rounding or collapsing the lower back during the pull.
- Leaning the torso back to generate momentum.
- Letting the shoulders roll forward at the end of the movement.
