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  • Writer's pictureDylan Kosek

Cable - Seated Row (Wide Grip)

This exercise is a must for those looking to build a more aesthetic physique. It targets basically every mid-upper back muscle group, including the rear deltoids.

Muscle Groups Targeted:

  • Rhomboids

  • Lower Trapezius

  • Teres Major

  • Teres Minor

  • Latissimus Dorsi

  • Posterior Deltoids

Video Demonstration:


  1. Feet on platform, outside of shoulder width.

  2. Knees slightly bent.

  3. Core/lower back engaged throughout exercise.

  4. Hands placed just outside of groove on long bar attachment.

  5. Allow your lats to relax into extension, reaching for base of pully.

  6. Pull through elbows, squeezing your shoulder blades/lats into flexion.

  7. Repeat until failure of form/strength.

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