Fysiqal

Horizontal Pull · Beginner

Seated Cable Row (pronated, wide grip)

Compound horizontal pull exercise using cable, machine.
Movement pattern
Horizontal Pull
Difficulty
Beginner
Equipment
Cable, Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Transverse

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How to do the Seated Cable Row (pronated, wide grip)

Cues reviewed by Kwabena Osei on

Setup

Sit with feet braced, grip a wide bar with palms down, arms extended forward.

  1. Pull the bar back toward your upper abdomen, leading with your elbows driving out and back rather than close to your sides.

  2. Squeeze your shoulder blades together at the back of the pull.

  3. Return under control to a full stretch forward.

Common mistakes

  • Pulling the elbows close to the body as if this were a narrow-grip row, which works against the wide grip's intended emphasis.

  • Using body rock instead of a controlled pull.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Scapula retractionprimary action

    Trapezius (prime mover, high emphasis); Trapezius (synergist, moderate emphasis); Trapezius (synergist, moderate emphasis); Rhomboids (prime mover, high emphasis)

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, high emphasis)

  • Shoulder extensionsecondary action

    Latissimus dorsi (synergist, moderate emphasis); Teres major (synergist, low emphasis)

  • Elbow flexionsecondary action

    Biceps brachii (synergist, moderate emphasis); Brachialis (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Multifidus (stabilizer, low emphasis)

Related exercises

All horizontal pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.