Wide-Grip Seated Row
Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Cable
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Wide-Grip Seated Row is a compound pulling movement that primarily targets your back. Use for upper back thickness for optimal results.
Everything You Need to Know About the Wide-Grip Seated Row
The Wide-Grip Seated Row is a good for beginners exercise that targets your Rhomboids and Middle trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper back thickness for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Wide-Grip Seated Row work?
Primary
Secondary
Stabilizers
Step-by-step: Wide-Grip Seated Row
- 1
Attach wide bar to cable row.
- 2
Sit with feet on platform.
- 3
Grip bar wide - this is a common issue that reduces exercise effectiveness.
- 4
Row to upper abs for optimal results.
- 5
Squeeze upper back for optimal results.
- 6
Return with control.
What are the best tips for the Wide-Grip Seated Row?
Targets upper back for optimal results.
Pull higher than regular.
Rear delt emphasis for optimal results.
Keep chest up - this is a common issue that reduces exercise effectiveness.
Mistakes to watch for on the Wide-Grip Seated Row
Pulling too low for optimal results.
On pulling movements like the Wide-Grip Seated Row, this mistake typically means your arms are doing work that should come from your Rhomboids. Initiate every rep by engaging your Rhomboids first, then let your arms follow.
Leaning back which reduces core engagement.
A compromised back position during the Wide-Grip Seated Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Wide-Grip Seated Row takes work away from your Rhomboids and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Who should do the Wide-Grip Seated Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Wide-Grip Seated Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60s.
What are good alternatives to the Wide-Grip Seated Row?
Other Variations
- Wide-Grip Barbell Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Wide-Grip Seated Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep chest up.
- Control movement.