Cable Seated Wide-Grip Row
Back · Cable · Beginner
How to do it
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handle with a wide overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the handle towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the contraction.
- Slowly release the handle back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Upper Back
Secondary: Biceps, Forearms
Is your Cable Seated Wide-Grip Row good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 44 kg |
| Novice | 52.5 kg |
| Intermediate | 61 kg |
| Advanced | 72 kg |
| Expert | 83 kg |
| Veteran | 95 kg |
| Elite | 107 kg |
| Master | 120.5 kg |
| Apex | 134 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Seated Wide-Grip Row.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Seated Wide-Grip Row rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your upper back.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Seated Wide-Grip Row FAQ
What muscles does the Cable Seated Wide-Grip Row work?
The primary target is upper back. It also involves biceps, forearms while you keep the movement controlled.
How many sets and reps should I do for the Cable Seated Wide-Grip Row?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Seated Wide-Grip Row strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
