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.

Muscles you'll work

Middle BackPrimaryBiceps · Lats · ForearmsSecondary

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

EquipmentCable

Type—

Push or pull—

LevelBeginner

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.