Seated Cable Wide Grip Row

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BACK

exercise_detail.description

The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable row machine with a wide grip attachment, which emphasizes the outer portions of the back and helps improve posture and upper body strength.

exercise_detail.how_to_perform

Sit on the seated row machine with your feet firmly placed on the foot platform and knees slightly bent.
Grasp the wide grip handle with both hands, palms facing down, and arms fully extended.
Keep your back straight and chest up as you pull the handle towards your torso by retracting your shoulder blades.
Continue pulling until your elbows are at your sides and the handle is close to your abdomen.
Pause briefly at the top of the movement, squeezing your shoulder blades together.
Slowly extend your arms back to the starting position while maintaining control of the weight.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Maintain a neutral spine throughout the exercise to avoid lower back strain.
Focus on pulling with your back muscles rather than your arms to maximize engagement of the target muscles.
Avoid leaning too far forward or backward; keep your torso stable during the movement.
Exhale as you pull the handle towards you and inhale as you return to the starting position.
Adjust the seat height if necessary to ensure that your arms are parallel to the floor when extended.

exercise_detail.common_mistakes

Leaning too far back, turning the exercise into a lower back movement instead of targeting the upper back.
Shrugging shoulders, which engages the traps more than the lats and rhomboids.
Using momentum by jerking the weight, reducing muscle engagement and control.
Allowing the elbows to flare out excessively, which can strain the shoulders.
Failing to retract the shoulder blades, leading to poor activation of the back muscles.
Rounding the back, increasing the risk of spinal injury.
Not fully extending the arms at the start, limiting the range of motion.
Pulling the bar too high, which can cause the wrists to bend awkwardly.
Gripping the bar too tightly, leading to forearm fatigue before the back muscles are fully worked.
Neglecting to keep the chest up, reducing the effectiveness of the movement.