Wide Grip Seated Cable Row

Muscles worked by the Wide Grip Seated Cable Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior Deltoid

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the Wide Grip Seated Cable Row

1. Sit at a cable row station with feet on the platform.
2. Grip a wide bar with an overhand grip.
3. Pull the bar toward your upper abdomen, squeezing your shoulder blades.
4. Extend your arms back to the starting position with control.
5. Repeat.

Form tips

• Keep your torso upright and avoid rocking back and forth.
• Drive your elbows high and wide to target the upper back.
• Maintain a slight bend in your knees throughout the set.

At a glance

Wide Grip Seated Cable Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Double Kettlebell Row
• Dumbbell Bench Pull
• Inverted Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "wide-grip-seated-cable-row",
  "name_en": "Wide Grip Seated Cable Row",
  "name_de": "Sitzrudern mit breitem Griff am Kabelzug",
  "name_es": "Remo en Polea Sentado en Agarre Ancho",
  "description_en": "A seated rowing variation with a wide grip emphasizing the upper back.",
  "description_de": "Eine sitzende Rudervariante mit breitem Griff, die den oberen Rücken betont.",
  "description_es": "Una variante del remo sentado con agarre ancho que hace énfasis en la parte superior de la espalda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit at a cable row station with feet on the platform.",
    "Grip a wide bar with an overhand grip.",
    "Pull the bar toward your upper abdomen, squeezing your shoulder blades.",
    "Extend your arms back to the starting position with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Setze dich an die Kabelruderstation mit Füßen auf der Plattform.",
    "Greife eine breite Stange mit Obergriff.",
    "Ziehe die Stange zum Oberbauch und spanne die Schulterblätter zusammen.",
    "Strecke die Arme kontrolliert zur Startposition.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Siéntate en la estación de remo con los pies en la plataforma.",
    "Agarra la barra ancha con un agarre en pronación.",
    "Tira de la barra hacia el abdomen superior apretando los omóplatos.",
    "Extiende los brazos de vuelta a la posición inicial de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep your torso upright and avoid rocking back and forth.",
    "Drive your elbows high and wide to target the upper back.",
    "Maintain a slight bend in your knees throughout the set."
  ],
  "tips_de": [
    "Halte den Oberkörper aufrecht, ohne weit zurückzulehnen.",
    "Beuge die Knie leicht, statt sie durchzustrecken.",
    "Lass die Schulterblätter vorn bewusst auseinandergleiten, bevor du erneut ziehst."
  ],
  "tips_es": [
    "Sujeta la barra ancha con agarre prono.",
    "Lleva la barra hacia el abdomen alto juntando los omóplatos.",
    "Extiende los brazos al frente de forma controlada."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/wide-grip-seated-cable-row-start.webp",
      "peak": "images/flat/wide-grip-seated-cable-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "wide-grip-seated-cable-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.