Cable Seated Wide-Grip Row

Cable Seated Wide Grip Row Instructions

Positioning

1. Set Up the Machine: Adjust the weight on the cable machine to a suitable level for your fitness level.
2. Sit on the Bench: Position yourself on the seated row bench with your feet flat on the platform or on the floor.
3. Grip the Bar: Lean slightly forward and grasp the wide grip bar with both hands, palms facing down. Your hands should be wider than shoulder-width apart.
4. Position Your Body: Keep your back straight and engage your core. Maintain a slight bend in your knees. Ensure your shoulders are relaxed and down, away from your ears.

Movement

1. Starting Position: Pull the bar towards your body while keeping your elbows up and out to the sides, drawing your shoulder blades together.
2. Rowing Motion: Slowly pull the bar towards your abdomen, keeping your elbows wide and close to your body. Focus on squeezing your back muscles as you pull.
3. End Position: When your hands reach your abdomen, hold for a brief moment to maximize muscle engagement.
4. Return: Gradually extend your arms back to the starting position while maintaining control. Avoid letting the weight stack touch down fully to keep tension on your muscles.
5. Repetitions: Aim for 8-12 reps, depending on your fitness level, and ensure to rest adequately between sets.

Tips

- Keep your movements slow and controlled to prevent injury.
- Focus on keeping your back straight throughout the exercise to maintain proper form.
- Adjust the weight as necessary to ensure you can perform the exercise with good technique.