Cable Floor Seated Wide grip Row

Description

How to Do Cable Floor Seated Wide grip Row

1. 1
   Setup

   Sit on the floor facing the cable machine, legs extended and feet braced against the footplate or a stable surface.

2. 2
   Setup

   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.

3. 3

   Lean back slightly from the hips, maintaining a straight back and engaged core. Inhale as you prepare for the pull.

4. 4

   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.

5. 5

   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.