Back · Cable
Cable Seated Wide Grip Row
How to do the cable seated wide grip row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at a cable row station and attach a wide bar to the low pulley. Grip the bar wider than shoulder width with palms down, sit tall, and row the bar toward your upper abdomen by driving your elbows out and back. Return to a full stretch with control.
- 1Upper back and rear delts engaging as you pull the bar in
- 2Chest up and shoulder blades squeezing together
- 3A controlled stretch through the upper back as the bar travels away
Common mistakes
- Shrugging or letting your shoulders round forward
- Jerking the bar or bouncing at the top
- Flaring your elbows above shoulder height
Muscles worked
The cable seated wide grip row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the cable seated wide grip row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.