Intermediate
CABLE SEATED WIDE-GRIP ROW
Back
Body Part
Upper back
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
2
Step:2 Grasp the handle with a wide overhand grip, palms facing down.
3
Step:3 Keep your back straight and lean slightly forward from the hips.
4
Step:4 Pull the handle towards your lower chest, squeezing your shoulder blades together.
5
Step:5 Pause for a moment at the peak of the contraction.
6
Step:6 Slowly release the handle back to the starting position, fully extending your arms.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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