Cable Floor Seated Wide-Grip Row
Seated on the floor facing the low pulley, a wide bar pulled to the lower chest with the elbows flared; no bench, the legs brace the body.
How to do it
Setup
Seated on the floor, legs long and knees soft, feet near the base of the column, a wide bar at arm's length.
Steps
- Row the wide bar to the lower chest, elbows flared.
- Sit tall and squeeze the blades.
- Reach the arms long without rounding over the legs.
Common mistakes
Rocking back to finish: the torso stays upright; lighter stack. Elbows sinking to the ribs: keep them wide. Rolling back onto the tailbone: sit up on the sit bones, chest lifted.
Breathing
Exhale on the row, inhale returning.
