How to perform Cable Seated Wide Grip Row with proper form

Starting Position

1. Adjust the Cable Machine: Set the pulley to a low position.
2. Attach the Bar: Use a wide grip bar attachment.
3. Sit Down: Position yourself on the bench with your feet flat on the platform.
4. Grip the Bar: Hold the bar with an overhand grip, your hands wider than shoulder-width apart.

Execution

1. Posture: Sit up straight with your back neutral and chest lifted.
2. Engage Core: Tighten your abdominal muscles to support your spine.
3. Pull the Bar: Initiate the movement by pulling the bar towards your torso, leading with your elbows.
4. Squeeze Shoulders: Focus on squeezing your shoulder blades together at the top of the movement.
5. Return Slowly: Extend your arms back to the starting position in a controlled manner, avoiding momentum.

Tips

• Maintain a slight bend in your knees throughout the exercise.
• Avoid rounding your back or leaning too far backward.
• Keep your shoulders down, avoiding shrugging as you pull.
• Concentrate on a fluid motion for both pulling and returning the bar.