Cable Seated Wide grip Row

Description

How to do Cable Seated Wide grip Row

1. 01
   Setup

   Sit on the bench with your feet firmly placed on the footplate, knees slightly bent, and chest upright.

2. 02
   Setup

   Grasp the wide grip bar with an overhand grip, hands wider than shoulder-width apart, and lean forward slightly to fully extend your arms.

3. 03

   Initiate the pull by retracting your shoulder blades, then drive your elbows back and pull the bar towards your lower abdomen.

4. 04

   Squeeze your back muscles at the peak contraction, ensuring your torso remains stable and upright.

5. 05

   Slowly extend your arms forward, controlling the weight as you allow your shoulder blades to protract, feeling a stretch in your lats.

Tips

• Focus on initiating the movement with your back muscles, imagining you're pulling with your elbows, not just your biceps.
• Maintain a slight arch in your lower back and keep your chest lifted throughout the movement to ensure proper spinal alignment.
• Control the eccentric (return) phase of the movement, allowing a full stretch in your lats without letting the weight pull your torso forward excessively.
• Keep your wrists straight and aligned with your forearms to prevent strain and maximize the force transfer to your back muscles.

Common mistakes

• Rocking your torso back and forth to lift the weight reduces tension on the back; instead, maintain a stable, upright posture throughout the movement.
• Shrugging your shoulders towards your ears during the pull over-activates the traps and upper back; depress your shoulders down and back to properly engage your lats.
• Not allowing a full stretch at the top of the movement limits range of motion; fully extend your arms forward until your shoulder blades protract before initiating the next pull.