Seated Cable Row - Bar Wide Grip
Complete guide to Seated Cable Row - Bar Wide Grip. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Seated Cable Row - Bar Wide Grip
Attach a wide bar to the low pulley of a cable machine and sit on the bench with your feet on the footrests.
Grab the bar with a wide overhand grip and sit tall with a slight bend in your knees and your arms straight.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar toward your lower abdomen by driving your elbows back and out, squeezing your shoulder blades together and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |