Wide-Grip Seated Cable Row

How to do it

1. Attach a wide bar to a seated row station and set the load.
2. Sit with your feet on the plate, knees slightly bent, and take an overhand grip outside shoulder width.
3. Sit tall, brace your abs and pull your shoulder blades down away from your ears.
4. Row the bar to your upper abdomen with the elbows traveling out and back.
5. Squeeze the shoulder blades together for a beat with the torso still.
6. Extend the arms slowly to a full stretch without rounding your back and repeat.

Common mistakes

• Rocking the torso back and forth, which turns a back exercise into a hip movement.
• Shrugging the shoulders toward the ears, which loads the upper traps instead of the mid-back.
• Rounding the lower back on the return, which puts the lumbar spine under a stretched load.
• Letting the weight stack pull the arms out fast, which loses tension at the end of the range.