Wide-Grip Seated Cable Row
Wide hands on a long bar pulled to the chest; the elbows flare and the mid-back takes over from the lats.
How to do it
Setup
Long bar gripped wide, seated tall, arms long toward the pulley.
Steps
- Pull the bar to the CHEST, elbows flaring wide.
- Squeeze the mid-back at the touch.
- Return long, letting the blades spread.
Common mistakes
Pulling low to the belly: that is the narrow version; this one comes HIGH with wide elbows. Leaning back to finish: tall pillar. Grip wider than control: wide, not extreme.
Breathing
Exhale on the row, inhale returning.