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Middle Back · Cable

Seated Cable Row - Bar Wide Grip

A movement that trains your middle back, done with a cable. Your biceps, lats and forearms help out.

EquipmentCable
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Seated Cable Row - Bar Wide Grip muscles worked, front viewSeated Cable Row - Bar Wide Grip muscles worked, back view
Middle BackPrimaryBiceps · Lats · ForearmsSecondary

How to do it

  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handle with a wide overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward from the hips.
  4. Pull the handle towards your lower chest, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the contraction.
  6. Slowly release the handle back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

More middle back exercises

Seated One-arm Cable Pulley RowsBent Over Barbell RowBent Over Row (Band)Bent Over Two-Dumbbell Row
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