Cable Floor Seated Wide-Grip Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Floor Seated Wide-Grip Row is an effective exercise designed to target the upper back, specifically focusing on the lats and traps. By using a cable machine, this movement requires a wide grip on the handle, helping to engage the muscles in the upper back while also working the biceps and forearms as secondary targets. This compound pulling exercise involves both the shoulders and elbows, promoting overall upper body strength and improving posture. It’s an excellent choice for building a strong, defined back while also enhancing grip strength.
How to Perform
Begin by sitting on the floor with your legs straight out in front of you, positioning the cable machine at a low setting.
Reach forward to grasp the cable handle with both hands, using a wide overhand grip.
Slightly lean back while maintaining a neutral spine and keeping your chest elevated.
Start the movement by pulling the handle towards your torso, ensuring your elbows stay close to your body throughout.
At the peak of the movement, consciously squeeze your shoulder blades together to fully engage your upper back muscles.
Gradually release the cable and return to the starting position with control, allowing your arms to extend fully.
Repeat the movement for the prescribed number of repetitions, focusing on maintaining proper form and controlled movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure you maintain proper form throughout the exercise to activate the intended muscles and avoid injury.
Activate your core by tightening your abs and glutes with each repetition to provide stability and support.
Select a weight that challenges you while still allowing you to perform the movement with good form and control.
Focus on using your back muscles to guide the movement of the cable, avoiding the use of momentum to complete the motion.
Move in a slow and controlled manner, concentrating on the full contraction and engagement of your back muscles.
Incorporate variations in your workout, such as adjusting the grip width or changing the angle, to target different parts of your upper back.
As your strength improves, gradually increase the resistance or weight to continue progressing and challenging your muscles.
Perform enough repetitions and sets to effectively work the upper back muscles and stimulate growth.
Take proper rest between sets to recover, ensuring you maintain form and quality throughout your workout.
Combine this exercise with other back-focused movements for a comprehensive and balanced training routine.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the cable handle toward you. This wastes energy and reduces the effectiveness of the exercise. Focus on controlled, smooth movements to properly engage your back muscles.
Don’t Overextend Your Arms: Avoid letting your arms go too far forward during the return phase. Keep them within a comfortable range of motion to maintain tension on the target muscles and avoid unnecessary strain on the shoulders.
Don’t Shrug Your Shoulders: Avoid elevating your shoulders towards your ears as you pull the handle. Keep your shoulders down and back to properly activate your lats and upper back muscles, preventing unnecessary tension in the neck and traps.
Don’t Flare Your Elbows: Do not let your elbows drift out to the sides as you pull the cable. Keep your elbows close to your body to maximize engagement of your upper back muscles and avoid placing excessive strain on the shoulder joints.
Avoid Arching Your Back: Do not excessively lean back or round your lower back while pulling the handle. Maintain a neutral spine throughout the movement to prevent lower back strain and ensure the focus remains on the upper back.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Focus on a slow and deliberate pace to ensure maximum muscle engagement and reduce the risk of injury.
Don’t Use Excessive Weight: Do not choose a weight that is too heavy, causing you to lose form or use momentum. Select a challenging but manageable weight that allows you to complete each repetition with control and proper technique.
Don’t Forget to Engage Your Core: Failing to engage your core can lead to instability and compromise your form. Squeeze your abs and glutes to maintain stability and support during the entire movement.
Don’t Overstretch Your Shoulders: Avoid pulling the handle too far back behind you. This can overstretch the shoulder joints and compromise the integrity of the movement. Stay within a safe range to maintain control and muscle activation.
Don’t Neglect Your Breathing: Don’t hold your breath during the exercise. Breathe steadily, exhaling as you pull the handle towards your body and inhaling as you return to the starting position. Proper breathing helps maintain control and energy flow.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
