Cable Seated Wide grip Row

Description

How to Do Cable Seated Wide grip Row

1. 1
   Setup

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

2. 2
   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. 3

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

4. 4

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

5. 5

   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.