Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Wide-Grip Seated Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Wide-grip seated rows use a bar attachment gripped outside shoulder width, shifting emphasis from lats to upper back. Flaring your elbows outward during the pull recruits more rhomboids, mid-traps, and rear delts. Think of it as the opposite of close-grip rowing.
Pull to your upper abs or lower chest, not your belly button. Let your elbows flare outward rather than staying tucked. Squeeze your shoulder blades together hard at the end—that is where the upper back work happens.
The wide-grip seated row shifts emphasis from your lats to your upper back muscles—specifically your rhomboids, middle trapezius, and rear deltoids. The wider grip forces your elbows outward during the pull, changing the muscle recruitment pattern compared to close-grip rowing.
With a close grip, you pull to your lower stomach with elbows tucked, maximizing lat involvement. With a wide grip, you pull to your upper abs/lower chest with elbows flared, emphasizing the muscles that retract and squeeze your shoulder blades together. This makes wide-grip rows excellent for posture correction and upper back thickness.
Your rear deltoids work significantly harder during wide-grip rows because the flared elbow position puts them in a stronger mechanical position. If you want rear delt development from your rowing, wide grip delivers.
The rhomboids and middle traps are scapular retractors—they pull your shoulder blades toward your spine. These muscles are often weak in people with desk jobs and forward-rounded posture. Wide-grip rows directly strengthen these postural muscles.
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Attach wide bar to cable row.
Sit with feet on platform.
Grip bar outside shoulder width.
Row to upper abs/lower chest.
Squeeze upper back at contraction.
Return with control.
Targets upper back and rear delts.
Pull higher than close-grip rows.
Focus on squeezing shoulder blades.
Keep chest up throughout.
Use wide-grip rows when upper back thickness and posture improvement are priorities. They pair well with close-grip rows in the same session for complete back coverage. Good choice if you sit at a desk and have rounded shoulders.
Pulling to lower stomach instead of upper abs.
Leaning back which reduces core engagement.
Using momentum instead of controlled muscle contraction.
Lifters wanting thicker upper backs and rear delts, those with forward-rounded posture seeking corrective work, and anyone who wants rowing variety beyond standard close-grip.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3-4 sets of 10-12 reps. Rest 60s.
10-12 reps
Example rest: 90s-2min; extend as needed
6-8 reps
Example rest: 2-3min; extend as needed
12-15 reps
Example rest: 60s; extend as needed
Use alongside close-grip rows for complete back development, or as your primary row variation on upper back focused days.
Week 1: 3x12 @ RPE 7 | Week 2: 3x12 @ RPE 8 | Week 3: 4x10 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6
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Sample workout
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Frequently Asked Questions About the Wide-Grip Seated Row
The Wide-Grip Seated Row primarily targets the Rhomboids, Middle trapezius, making it an effective exercise for back development. Secondary muscles worked during the Wide-Grip Seated Row include Rear deltoids, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Wide-Grip Seated Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Wide-Grip Seated Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Wide-Grip Seated Row is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Wide-Grip Seated Row include: Seated Cable Row, Barbell Row. These exercises target similar muscle groups as the Wide-Grip Seated Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.