Floor Wide Grip Cable Seated Row
In SetGrip: Cable Seated Row (Floor, Wide Grip)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
Sitting on the floor instead of a machine seat lowers the pulley line relative to your torso and leaves you to hold your own posture with no chest pad or footplate. The wide overhand grip steers the pull toward the mid-traps and rear delts; keep your legs extended and resist being tipped forward between reps.
How to do the Floor Wide Grip Cable Seated Row
- Sit on the floor with your legs extended and your back straight.
- Attach a cable handle to a low pulley and position the cable machine behind you.
- Grasp the handle with a wide overhand grip, palms facing down.
- Lean back slightly, keeping your back straight and your chest lifted.
- Pull the handle towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the handle back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Floor Wide Grip Cable Seated Row work?
The Floor Wide Grip Cable Seated Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Floor Wide Grip Cable Seated Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Floor Wide Grip Cable Seated Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Floor Wide Grip Cable Seated Row?
If you cannot do the Floor Wide Grip Cable Seated Row, try the Close Grip Single Arm Bodyweight Standing Row, the Smith Machine Inverted Row or the Inverted Pull-Up. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Floor Wide Grip Cable Seated Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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