Description

The cable floor seated wide-grip row is a variation of the traditional seated row exercise that targets the back muscles and improves overall pulling strength.

Starting Position

Sit on the floor with your legs extended in front of you, attach the cable to a low pulley, grasp the handle with an overhand grip, and keep your back straight.

Technical Execution

Pull the handle towards your lower chest by retracting your shoulder blades and keeping your elbows close to your body, then slowly return to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arms at the starting position and squeezing your back muscles at the end of the movement.

Variations

Variations of this exercise include using different grip variations, adjusting the seated position, or performing the exercise standing.

Common Mistakes

Common mistakes include rounding the back, using momentum to pull the weight, and not fully engaging the back muscles during the movement.

Practical Advice

Focus on keeping a stable core and pulling the weight towards your lower chest while squeezing your shoulder blades together at the end of the movement.

Additional Notes

This exercise can help improve posture and strengthen the muscles of the upper back and arms.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles