Seated floor wide-grip cable row

Upper back

• Target muscles: back, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Sit on the floor facing the machine, legs extended forward, back straight.
2. Grip a straight bar with a wide overhand grip, palms down, arms extended.
3. Keep your torso upright, chest up, core braced.
4. Pull the bar to your upper chest, flaring your elbows out and squeezing your shoulder blades together.
5. Hold at peak contraction, then slowly straighten your arms without rounding your back.
6. Repeat for the desired number of reps.

Swap it for

• Standing Narrow-Grip Row
• Single-Arm Wall Bar Row, Narrow Grip (Bodyweight)
• inverted row
• inverted row v. 2
• Reverse-Grip Dumbbell Row (Women's)
• cable seated wide-grip row

Harder

• kettlebell alternating renegade row

Easier

• bodyweight squatting row (with towel)
• Standing Narrow-Grip Row
• Standing Row
• Standing Towel Row