CompoundCable
Seated Wide Grip Cable Row
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a cable row station with your feet firmly placed on the foot platform for stability
- Grasp the wide grip handle attachment with both hands using an overhand grip, hands positioned wider than shoulder-width
- Sit upright with a slight lean back (approximately 10-15 degrees) and your chest lifted proudly
- Take a breath, then pull the wide grip handle toward your upper chest area by driving your elbows back
- Keep the wide grip position throughout the entire movement - do not let your hands move closer together
- Focus on squeezing your shoulder blades together as the handle reaches your upper chest
- At peak contraction, hold for 1-2 seconds and feel your upper back and lats working intensely
- Slowly and with complete control, extend your arms back to the starting position, taking 2-3 seconds
💡Coaching Cues
- ✓
Wide grip throughout
- ✓
Pull to upper chest
- ✓
Squeeze shoulder blades
- ✓
Elbows drive back
- ✓
Control the return
- ✓
Chest stays up
⚠️Common Mistakes
- ✗
Using too much body lean
- ✗
Not squeezing shoulder blades
