Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Wide-Grip Seated Row

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength

Similar Exercise

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Seated with your legs slightly bent in front of you, hold the bar at abdominal level, hands wider than shoulders.
  • Keep your chest up and your trunk stabilized.
  • Pull the bar straight back toward your abdomen, keeping the elbows out to your sides.
  • Return slowly forward until your arms are straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Shrugging the shoulders up as you pull the handles
  • Dropping the elbows or tucking them into the torso
  • Bending the wrists as you pull the handles
  • Leaning back excessively