What is the difference between wide grip and close grip seated rows?

Wide grip seated rows emphasize the rear deltoids, rhomboids, and mid-back with more horizontal abduction at the shoulder. Close grip variations shift more emphasis to the lats and allow for greater range of motion with the elbows traveling closer to the body.

How wide should my grip be on the wide grip seated row?

Your grip should be 6 to 12 inches wider than shoulder width, allowing your elbows to flare out at roughly 45 to 60 degrees from your torso. The exact width depends on your shoulder mobility and comfort, but wider grips increase rear deltoid involvement.

Should I feel this exercise in my rear delts or my back?

You should feel tension in both your rear delts and your mid-back, particularly the rhomboids and middle trapezius. If you feel it exclusively in your lats or lower back, adjust your pulling angle higher and focus on squeezing your shoulder blades together.

Wide Grip Seated Row (Cable)

The wide grip seated row is a cable exercise that uses a wide handle attachment to emphasize the rear deltoids, rhomboids, and mid-back musculature. It suits lifters who want to build upper back width and improve scapular retraction strength.

Muscle group: Back
Primary muscles: upper back, deltoids
Equipment: Cable

Wide Grip Seated Row (Cable) demonstration

How to do the Wide Grip Seated Row (Cable)

Attach a wide bar or wide grip handle to the cable pulley at chest height and sit on the bench with your feet braced against the footplates.
Grasp the handle with an overhand grip wider than shoulder width and sit upright with your arms extended and a neutral spine.
Pull the handle toward your upper chest by driving your elbows back and squeezing your shoulder blades together.
Pause briefly with the handle near your chest and your shoulder blades fully retracted.
Slowly extend your arms to return the handle to the starting position while maintaining tension and control.

Form tips

Keep your torso upright throughout the movement rather than rocking back and forth to generate momentum.
Focus on pulling your elbows back and squeezing your shoulder blades together rather than simply bending your arms.
Position the handle to contact your upper chest or lower neck area to maximize rear deltoid and mid-back engagement.

Common mistakes

Leaning back excessively during the pull reduces mid-back activation and turns the movement into a momentum-driven exercise.
Pulling the handle too low toward the abdomen shifts emphasis away from the rear delts and upper back to the lats.
Allowing the shoulders to roll forward at the start position creates slack in the system and reduces scapular retraction quality.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with controlled tempo, while strength work typically uses 3 to 5 sets of 5 to 8 reps with heavier load.

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Frequently asked questions

What is the difference between wide grip and close grip seated rows?: Wide grip seated rows emphasize the rear deltoids, rhomboids, and mid-back with more horizontal abduction at the shoulder. Close grip variations shift more emphasis to the lats and allow for greater range of motion with the elbows traveling closer to the body.
How wide should my grip be on the wide grip seated row?: Your grip should be 6 to 12 inches wider than shoulder width, allowing your elbows to flare out at roughly 45 to 60 degrees from your torso. The exact width depends on your shoulder mobility and comfort, but wider grips increase rear deltoid involvement.
Should I feel this exercise in my rear delts or my back?: You should feel tension in both your rear delts and your mid-back, particularly the rhomboids and middle trapezius. If you feel it exclusively in your lats or lower back, adjust your pulling angle higher and focus on squeezing your shoulder blades together.

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