Cable Seated Row (wide grip)

Instructions

Preparation

Sit slightly forward on platform and grasp cable attachment with a wider than shoulder width grip. Slide hips back positioning knees with slight bend bend.

Execution

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Muscles

Target: The primary muscle intended for exercise.

• Back, General

Synergists: A muscle that assists another muscle to accomplish a movement.

• Erector Spinae Lower Back

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

   
• Teres Major (Back (Outer), Lats little helper)

  

   
• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   
• Infraspinatus (Rotatory Cuff, Back)

  

   
• Teres Minor (Rotatory Cuff, Back)

  

   
• Brachialis (Arm (Side), Lower Biceps)

  

   
• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Triceps, Long Head (Arm (Rear), Triceps)

  

   
• Hamstrings Thigh (Rear)

  

   
• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

   
• Adductor Magnus Inner Thigh