Cable Floor Seated Wide grip Row
Perform the Cable Floor Seated Wide Grip Row to build a powerful, broad back. This exercise targets your lats, rhomboids, and traps for improved posture
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
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Variations of Cable Floor Seated Wide grip Row
Description
A seated row exercise using a cable machine with a wide grip to target the back muscles. The user should sit on the floor, grasp the cable handle with both hands, and pull it towards their waist.
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How to do Cable Floor Seated Wide grip Row
- 01Setup
Sit on the floor facing the cable machine, legs extended and feet braced against the footplate or a stable surface.
- 02Setup
Select a wide-grip lat pulldown bar and attach it to the low pulley cable. Grasp the bar with an overhand, wide grip, slightly wider than shoulder-width.
- 03
Lean back slightly from the hips, maintaining a straight back and engaged core. Inhale as you prepare for the pull.
- 04
Exhale as you pull the bar towards your lower abdomen/upper waist, squeezing your shoulder blades together. Keep your elbows high and flared out to the sides.
- 05
Control the return phase as you slowly extend your arms, allowing your shoulder blades to protract and feeling a stretch in your lats. Do not let the weight stack crash.
Tips
- Focus on initiating the pull with your back muscles, specifically envisioning your elbows driving backward, rather than just pulling with your arms.
- Maintain a stable torso throughout the movement; avoid excessive rocking back and forth to ensure your back muscles are doing the work.
- Keep your chest up and shoulders down to maximize lat engagement and prevent your upper traps from dominating the movement.
- Ensure your grip is firm but not overly tight to prevent forearm fatigue before your back muscles are adequately stimulated.
Common mistakes
- Rounding your back during the pull places undue stress on the spine; keep your chest up and maintain a neutral spine throughout the movement.
- Using too much momentum by rocking back and forth excessively reduces the work done by your back muscles; control the movement by engaging your core and pulling with your lats.
- Pulling primarily with your biceps instead of your back muscles limits lat development; focus on driving your elbows back and squeezing your shoulder blades together.
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Is Cable Floor Seated Wide grip Row good for beginners?
Cable Floor Seated Wide grip Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Floor Seated Wide grip Row?
You need Cable to perform Cable Floor Seated Wide grip Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Floor Seated Wide grip Row?
Focus on initiating the pull with your back muscles, specifically envisioning your elbows driving backward, rather than just pulling with your arms. Maintain a stable torso throughout the movement; avoid excessive rocking back and forth to ensure your back muscles are doing the work. Keep your chest up and shoulders down to maximize lat engagement and prevent your upper traps from dominating the movement. Ensure your grip is firm but not overly tight to prevent forearm fatigue before your back muscles are adequately stimulated.
What are common mistakes when doing Cable Floor Seated Wide grip Row?
Rounding your back during the pull places undue stress on the spine; keep your chest up and maintain a neutral spine throughout the movement. Using too much momentum by rocking back and forth excessively reduces the work done by your back muscles; control the movement by engaging your core and pulling with your lats. Pulling primarily with your biceps instead of your back muscles limits lat development; focus on driving your elbows back and squeezing your shoulder blades together.
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Free · iPhone only · Available on the App Store