Seated Cable Row (Wide Bar)

The mid-back specialist — targets rhomboids, mid traps, and rear delts with wide grip emphasis on scapular retraction

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Rhomboids, Mid Traps, Lats
Secondary Muscles	Rear Delts, Biceps, Erector Spinae
Equipment	Cable Machine, Wide Bar Attachment
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Cable position: Set pulley to low position (near floor)
2. Attachment: Secure wide straight bar to cable (shoulder-width or wider)
3. Seat position: Sit on bench/seat with feet on footplate
4. Foot placement: Feet firmly planted, knees slightly bent
5. Starting posture: Torso upright, chest up, slight forward lean (10°)
6. Grip: Overhand (pronated) grip, hands wider than shoulder-width
   • Typically 1.5x shoulder-width or use lat pulldown bar width
7. Arms: Start with arms fully extended, shoulders protracted forward

Equipment Setup

Equipment	Setting	Notes
Cable Pulley	Low position	Bottom of machine
Wide Bar	Securely attached	Straight bar or lat pulldown bar
Grip Width	1.5x shoulder-width	Wider emphasizes mid-back more
Footplate	Stable, knees bent	Maintain stable base

Setup Cue

"Wide grip, chest proud, pull bar to sternum — this is a mid-back exercise"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing wide grip position and tension

1. Sit tall, chest up, feet firmly on footplate
2. Grip wide bar with overhand grip (palms down)
3. Arms fully extended, feel shoulder blades spreading apart
4. Core engaged, maintain upright posture
5. Shoulders pulled down (not shrugged up)

Tempo: Controlled setup

Feel: Stretch across upper back, stable lower body

⬅️ Pull Phase

What's happening: Rowing the bar to upper chest/sternum

1. Pull bar toward sternum (mid-chest area)
2. Drive elbows out and back at ~45° angle
3. Focus on squeezing shoulder blades together hard
4. Keep torso upright (minimal lean back — 10° max)
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, powerful)

Feel: Intense squeeze between shoulder blades, mid-back cramping

Critical: This is about scapular retraction — squeeze those shoulder blades!

🔝 Peak Contraction

What's happening: Maximal scapular retraction and mid-back engagement

1. Bar touching or near sternum (upper chest)
2. Elbows out and back, forming a "W" shape
3. Shoulder blades fully retracted — try to touch them together
4. Hold for 1-2 seconds (squeeze hard)
5. Chest out, proud posture

Common error here: Not achieving full scapular retraction

➡️ Return Phase

What's happening: Controlled release to stretched position

1. Slowly release bar forward
2. Allow shoulder blades to protract (spread apart)
3. Maintain upright torso, don't round forward
4. Extend arms fully, feel stretch across upper back
5. Breathing: Inhale as you extend arms

Tempo: 2-3 seconds (controlled eccentric)

Feel: Upper back muscles stretching under tension

Note: Full protraction at bottom is important for complete ROM

Key Cues

Primary Cues

• "Pull to your sternum, elbows wide" — proper trajectory for mid-back
• "Squeeze shoulder blades like crushing a pencil" — maximal scapular retraction
• "Chest up, stay tall" — prevents rounding and maintains position

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s pull, no pause, 2s return, no rest
Hypertrophy	2-2-3-0	2s pull, 2s squeeze, 3s return, no rest
Muscle Endurance	1-0-2-0	1s pull, no pause, 2s return, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rhomboids	Scapular retraction — squeezing shoulder blades together	██████████ 95%
Mid Traps	Scapular retraction and stabilization	█████████░ 90%
Lats	Shoulder extension and adduction	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Rear Delts	Horizontal shoulder extension/abduction	███████░░░ 75%
Biceps	Elbow flexion (reduced with pronated grip)	█████░░░░░ 55%
Lower Traps	Scapular depression and stability	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Maintains upright torso position
Forearms/Grip	Holds wide bar with overhand grip

Muscle Emphasis

Wide grip advantage: Significantly increases rhomboid and mid-trap activation compared to close-grip variations To maximize mid-back: Pull to sternum/upper chest, focus entirely on squeezing shoulder blades To increase rear delt involvement: Slightly wider grip, pull bar to upper chest/clavicle area Compared to V-handle: More mid-back (rhomboids/traps), less lat emphasis, less bicep involvement

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling to belly instead of chest	Wrong trajectory, more lat emphasis	Misses mid-back target muscles	Pull to sternum/upper chest, not abdomen
Not achieving full scapular retraction	Incomplete range of motion	Limits rhomboid/trap development	Focus on squeezing shoulder blades hard
Excessive torso lean	Using momentum to move weight	Reduces muscle tension, injury risk	Stay upright, 10° max lean
Shrugging shoulders up	Elevating scapula instead of retracting	Overworks upper traps, misses rhomboids	"Shoulders down and back" throughout
Grip too narrow	Reduces mid-back emphasis	Turns into more lat-focused movement	Use grip 1.5x shoulder-width minimum

Most Common Error

Incomplete scapular retraction — not squeezing shoulder blades together fully. This is THE point of wide-grip rows. Reduce weight if needed to achieve full retraction with a strong squeeze.

Self-Check Checklist

• Pulling bar to sternum/upper chest (not belly)
• Elbows going out and back (not just straight back)
• Strong squeeze between shoulder blades at peak
• Minimal torso movement (staying upright)
• Feeling it in mid-back, not just arms or lower back

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🔀 Variations

By Grip Width

Standard Wide (1.5x Shoulder)

Aspect	Details
Grip Width	1.5x shoulder-width
Best For	Balanced mid-back development
Emphasis	Rhomboids, mid traps
Comfort	Most shoulders tolerate well

Extra Wide (2x Shoulder)

Aspect	Details
Grip Width	2x shoulder-width or wider
Best For	Maximal rear delt involvement
Emphasis	Rear delts, rhomboids, upper back
Note	Reduced ROM, check shoulder comfort

Key difference: More rear delt activation, less range of motion

Shoulder-Width

Aspect	Details
Grip Width	Exactly shoulder-width
Best For	Transition between close and wide grip
Emphasis	Balanced lat and mid-back

Key difference: Bridge between V-handle and true wide grip

By Pull Height

Sternum Pull (Standard)

Variation	Target Area	Why
Mid-chest/sternum	Rhomboids, mid traps	Standard form, balanced emphasis

Upper Chest/Clavicle

Variation	Target Area	Why
Upper chest/clavicle	Rear delts, upper traps	More shoulder external rotation

Lower Chest

Variation	Target Area	Why
Lower chest	More lat involvement	Shifts emphasis from mid-back to lats

By Tempo & Technique

Focus	Modification	Purpose
Hypertrophy	2-2-3 tempo with pause	Maximum time under tension
Strength	Heavier load, 6-8 reps	Build pulling strength
Mind-Muscle	Very light, 15-20 reps, hard squeezes	Improve back activation
Isometric holds	Hold peak contraction 3-5 seconds	Build scapular retraction strength

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	10-15	90s-2min	Moderate	2-3
Endurance	2-3	15-20	60-90s	Light	3-4
Scapular Strength	3-4	8-12	2 min	Moderate with pauses	2-3

Workout Placement

Program Type	Placement	Rationale
Pull day	After primary rows	Accessory horizontal pull for mid-back
Back day	After V-handle or barbell rows	Hit mid-back from different angle
Upper body day	Mid-to-late workout	After heavy compounds
Posture correction	First or second	Priority movement for scapular strength

Programming Note

Wide bar rows are excellent after close-grip rows (V-handle) or vertical pulls. The wide grip provides a unique stimulus for mid-back development and scapular retraction strength.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on scapular control
Intermediate	2x/week	3-4 sets, vary grips and tempos
Advanced	2x/week	4 sets, include pauses and holds

Progression Scheme

Progressive Overload

Prioritize scapular retraction quality over load. It's better to use lighter weight with a massive squeeze than heavy weight with incomplete ROM. Add weight when you can fully retract scapula for all reps with control.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	80 lbs	3x12	Establish baseline, focus on form
2	90 lbs	3x12	Add 10 lbs
3	100 lbs	3x12	Add 10 lbs
4	70 lbs	3x15	Deload week, higher reps, perfect squeezes
5	110 lbs	3x12	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Seated Cable Row V-Handle	Learn rowing pattern first, build base strength
Machine Row	True beginner, need guided movement path
Band Row	Home setup, very light resistance

Progressions (Harder)

Exercise	When Ready	Link
Wide Grip Barbell Row	Can control 3x12 with perfect scapular retraction
Seal Row	Want to eliminate lower back, pure mid-back work
Pendlay Row	Want explosive pulling power

Alternatives (Same Goal, Different Movement)

Cable Variations

Alternative	Difference	Good For
Face Pull	Higher cable, external rotation	Rear delts, rotator cuff health
Rope Row	Can separate at peak	Even more scapular retraction

Barbell Options

Alternative	Equipment
Wide Grip Barbell Row	Barbell, requires good bracing
Seal Row	Barbell, elevated bench

Dumbbell/Machine

Alternative	Equipment
Dumbbell Row	Dumbbells, unilateral
Chest-Supported Row	Dumbbells, incline bench

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Wide grip can aggravate	Narrow grip, check ROM comfort
Rotator cuff issues	Horizontal pulling at wide grip	Use narrower grip or V-handle
Lower back pain	Torso positioning under load	Chest-supported variation, stay upright
Elbow tendonitis	Pulling under load with pronated grip	Use neutral grip (V-handle) instead

Stop Immediately If

• Sharp shoulder pain during pulling motion
• Popping or clicking in shoulder joint
• Lower back sharp pain (not muscle burn)
• Numbness or tingling in arms

Injury Prevention

Strategy	Implementation
Proper grip width	Start at 1.5x shoulder-width, adjust based on comfort
Warm up rotator cuffs	Band pull-aparts, external rotations before rowing
Control the weight	No jerking or bouncing — smooth pull and return
Don't overextend	Minimal torso lean back, stay mostly upright
Progress gradually	Add weight only with perfect scapular retraction

Common Pain Points

Pain Location	Likely Cause	Solution
Front of shoulder	Grip too wide, inadequate external rotation	Narrow grip slightly, warm up shoulders
Between shoulder blades	Good — muscle working!	This is normal fatigue (not injury pain)
Lower back	Excessive lean or poor core bracing	Stay upright, engage core, reduce weight
Elbows	Pronated grip stress on tendons	Try neutral grip variation if persistent

Most Common Issue

Shoulder discomfort with wide grip — some individuals have shoulder anatomy that doesn't tolerate very wide grips well. If you feel shoulder pain (not muscle burn), narrow your grip or switch to V-handle/neutral grip.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal extension/abduction	90-120° movement	🟡 Moderate
Scapula	Retraction/Protraction	Full ROM	🟡 Moderate
Elbow	Flexion/Extension	0-140°	🟢 Low
Spine	Stabilization (minimal movement)	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal extension	Can pull elbows behind torso comfortably	Shoulder mobility work, pec stretching
Scapula	Full retraction	Can squeeze shoulder blades fully together	Scapular control exercises, rows with pauses
Thoracic spine	Extension	Can sit upright without rounding	Thoracic mobility drills, foam rolling

Joint Health Note

Wide grip rows can be more demanding on shoulder mobility than close-grip variations. If you experience shoulder discomfort, slightly narrow your grip. The goal is challenging the muscles, not the joints.

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❓ Common Questions

How wide should my grip be?

Start at 1.5x shoulder-width. Wider emphasizes mid-back more but requires better shoulder mobility. If you feel shoulder discomfort (not muscle burn), narrow your grip slightly. The sweet spot varies by individual anatomy.

Wide bar vs. V-handle — which is better for back growth?

Both are valuable:

• Wide bar: Better for mid-back (rhomboids, traps), scapular retraction strength, rear delts
• V-handle: Better for lats, overall back thickness, longer range of motion

Use both in your program for complete back development.

Should I pull to my chest or stomach?

For wide bar rows, pull to your sternum/mid-chest. Pulling to your stomach shifts emphasis to lats and defeats the purpose of the wide grip. The wide grip is specifically for mid-back emphasis, which requires pulling higher.

I feel this in my shoulders, not my back. What's wrong?

Likely causes:

1. Grip is too wide for your anatomy — narrow it slightly
2. Poor scapular control — focus on depressing shoulders (down) then retracting (back)
3. Pulling with arms instead of back — lead with elbows, think "drive elbows back"
4. Too much weight — reduce load and focus on the squeeze

Can I use a wide underhand (supinated) grip?

You can, but it's less common and potentially more stressful on shoulders. Overhand (pronated) grip is standard for wide rows because it:

• Allows better scapular retraction
• Reduces bicep involvement
• Generally feels more natural for horizontal pulling wide

How does this compare to face pulls?

Different purposes:

• Wide bar row: Mid-back mass, rhomboid/trap hypertrophy, heavier loads
• Face pull: Rear delt isolation, rotator cuff health, external rotation, lighter loads

Both are valuable — wide rows for mass, face pulls for shoulder health and rear delt detail.

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📚 Sources

Biomechanics & Muscle Activation:

• Lehman, G.J. et al. (2004). The Influence of Grip Width on Myoelectric Activity — Tier A
• Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
• Schoenfeld, B. et al. (2018). EMG Analysis of Rowing Variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Schoenfeld, B. (2021). Science and Development of Muscle Hypertrophy — Tier A
• Renaissance Periodization — Back Training Guidelines — Tier B

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• Jeff Nippard — Back Hypertrophy Program — Tier C
• AthleanX — Rowing Technique Analysis — Tier C

Safety & Shoulder Health:

• Reinold, M. et al. (2004). Shoulder Injuries in Resistance Training — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User wants to develop mid-back thickness (rhomboids, traps)
• User needs scapular retraction strength for posture correction
• User wants to emphasize rear delts more than close-grip variations
• User has good shoulder mobility and wants variety in horizontal pulling

Who should NOT do this exercise:

• Shoulder impingement or rotator cuff issues → Suggest V-Handle Row with neutral grip
• Limited shoulder mobility → Start with Machine Row or closer grip
• Elbow tendonitis aggravated by pronated grip → Use neutral grip alternatives

Key coaching cues to emphasize:

1. "Pull to your sternum, not your stomach"
2. "Squeeze your shoulder blades together like crushing a pencil between them"
3. "Elbows wide and back, form a 'W' shape"
4. "Minimal torso movement — this is about your back, not momentum"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Check grip width, may be too wide for their anatomy
• "I don't feel my back" → Cue scapular retraction, reduce weight, add pauses
• "Where should I pull to?" → Sternum/mid-chest, not belly (that's for close grip)
• "Should I lean back?" → Minimal (10° max), this isn't about momentum

Programming guidance:

• Pair with: V-handle rows, vertical pulls, face pulls for complete back
• Works well after: Heavy compound rows (barbell row, V-handle row)
• Typical frequency: 1-2x per week as accessory horizontal pull
• Place after primary back exercises, good for hypertrophy focus (10-15 rep range)

Progression signals:

• Ready to progress when: 3x12 with full scapular retraction, strong squeeze, 2 RIR
• Regress if: Shoulder discomfort, can't achieve full retraction, using momentum
• Consider variation if: Want even more mid-back → try rope attachment or face pulls

Red flags:

• Pulling to belly instead of chest → wrong trajectory, missing the point
• Front shoulder pain → grip likely too wide or poor shoulder mobility
• No scapular retraction → too much weight or poor mind-muscle connection
• Excessive torso rocking → using momentum instead of muscle

Unique benefits of this variation:

• Best for scapular retraction strength (better than V-handle)
• Excellent for posture correction (strengthens muscles that pull shoulders back)
• Great rear delt involvement compared to close-grip rows
• Reduces bicep involvement compared to close neutral or underhand grips

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Last updated: December 2024