Cable Seated Wide Grip Row

Grip the wide handle, sit tall with your chest lifted, and brace your body by pressing through your feet. Choose a width that lets your elbows open naturally within a comfortable shoulder range.

Open your elbows to the sides and pull the handle toward your lower chest or sternum. Keep your shoulders down and draw your shoulder blades back to emphasize your upper back and rear shoulders.

Pause briefly, then slowly straighten your arms and feel your upper back spread and lengthen. Keep your core braced so your torso does not suddenly lurch forward.

Focus less on pulling the handle far and more on the area around your shoulder blades tightening as your elbows move out. If your upper back does not come together, try a slightly narrower grip.

Pulling the handle too high toward your neck overuses your upper traps. A wide grip invites momentum, so prioritize a consistent elbow height over heavier weight.

Exhale as you pull and inhale as you return. Matching your breathing to the movement helps you pause and control the release calmly.

Moving the handle by just a few centimeters can change where you feel the tension. If pulling below your sternum keeps your neck comfortable and your upper back engaged, use that position consistently.