How to perform Cable Seated Wide Grip Row with proper form
Starting Position
- Adjust the Cable Machine: Set the pulley to a low position.
- Attach the Bar: Use a wide grip bar attachment.
- Sit Down: Position yourself on the bench with your feet flat on the platform.
- Grip the Bar: Hold the bar with an overhand grip, your hands wider than shoulder-width apart.
Execution
- Posture: Sit up straight with your back neutral and chest lifted.
- Engage Core: Tighten your abdominal muscles to support your spine.
- Pull the Bar: Initiate the movement by pulling the bar towards your torso, leading with your elbows.
- Squeeze Shoulders: Focus on squeezing your shoulder blades together at the top of the movement.
- Return Slowly: Extend your arms back to the starting position in a controlled manner, avoiding momentum.
Tips
- Maintain a slight bend in your knees throughout the exercise.
- Avoid rounding your back or leaning too far backward.
- Keep your shoulders down, avoiding shrugging as you pull.
- Concentrate on a fluid motion for both pulling and returning the bar.
Exercises
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms