10 Best Cable Seated Wide-grip Row Alternatives for Upper Back Strength
The Cable Seated Wide-grip Row is done seated with a cable machine. Ranked closest by our scoring: the Cable Reverse-grip Straight Back Seated High Row and the Cable Seated One Arm Alternate Row. Seven harder versions, among them the Cable Straight Back Seated Row and the Cable Rope Elevated Seated Row, are listed below as progressions rather than swaps.
The Cable Seated Wide-grip Row has you sit braced in the seat and pull a wide bar toward your lower chest, squeezing your shoulder blades together at the finish. The Cable Reverse-grip Straight Back Seated High Row is the closest swap because it keeps that same seated pull and changes the grip: your palms turn to face up and your hands come in to shoulder width. If you want the row without the wide bar, the Cable Straight Back Seated Row uses the same machine with handles overhand instead.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Cable Seated Wide-grip Row
- Primary muscle
- Upper Back
- Equipment
- Cable
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Biceps, Forearms
How to perform Cable Seated Wide-grip Row
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handle with a wide overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the handle towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the contraction.
- Slowly release the handle back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Ranked Cable Seated Wide-grip Row Alternatives
10 substitutes, ranked by how closely each one matches the Cable Seated Wide-grip Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match - Upper Back
- Cable
- Intermediate
- Compound
The same equipment, taken with an underhand grip.
How to perform this exercise
- Sit on the seat facing the cable machine with your feet flat on the floor.
- Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your back straight and lean slightly forward from your hips.
- Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: upper back, the same as the Cable Seated Wide-grip Row
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
2. Cable Straight Back Seated Row
96% match- Upper Back
- Cable
- Intermediate
- Compound
Pick this when you want a harder version that still works the upper back.
How to perform this exercise
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the cable handles with an overhand grip, palms facing down.
- Keep your back straight and lean slightly forward from the hips.
- Pull the cable handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: upper back, the same as the Cable Seated Wide-grip Row
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
3. Cable Rope Elevated Seated Row
91% match- Upper Back
- Cable
- Intermediate
- Compound
How to perform this exercise
- Sit on the elevated seat facing the cable machine.
- Grab the cable rope handles with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
- Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the fully contracted position.
- Slowly release the tension and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: upper back, the same as the Cable Seated Wide-grip Row
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
4. Cable Rope Crossover Seated Row
90% match- Upper Back
- Cable
- Intermediate
- Compound
How to perform this exercise
- Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the cable ropes with an overhand grip, palms facing each other.
- Lean back slightly, keeping your back straight and your core engaged.
- Pull the cable ropes towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: upper back, the same as the Cable Seated Wide-grip Row
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
5. Cable Rope Seated Row
90% match- Upper Back
- Cable
- Intermediate
- Compound
How to perform this exercise
- Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
- Grasp the cable ropes with an overhand grip, palms facing each other.
- Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
- Pull the cable ropes towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: upper back, the same as the Cable Seated Wide-grip Row
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
- Upper Back
- Cable
- Intermediate
- Compound
Pick this when you want to work the upper back one side at a time.
How to perform this exercise
- Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
- Grasp the handle with one hand and keep your arm fully extended in front of you.
- Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
- Pause for a moment at the top of the movement, squeezing your back muscles.
- Slowly release the handle back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: upper back, the same as the Cable Seated Wide-grip Row
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
- Lats
- Cable
- Intermediate
- Compound
A looser match: it uses the same equipment, but it works the lats rather than the upper back.
How to perform this exercise
- Sit on the decline bench facing the cable machine with your feet securely placed on the footrests.
- Grasp the cable attachment with a wide overhand grip, palms facing down.
- Lean back slightly, keeping your back straight and your core engaged.
- Pull the cable towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: lats, not upper back
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
8. Cable Floor Seated Wide-grip Row
85% match- Lats
- Cable
- Intermediate
- Compound
How to perform this exercise
- 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: lats, not upper back
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Progression
9. Cable Low Seated Row
81% match- Lats
- Cable
- Intermediate
- Compound
How to perform this exercise
- Sit on the machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, palms facing down.
- Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
- Pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: lats, not upper back
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
10. Cable Seated High Row (V-bar)
81% match- Lats
- Cable
- Intermediate
- Compound
How to perform this exercise
- Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
- Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
- Keep your back straight and lean slightly forward from the hips.
- Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: seated row, the same as the Cable Seated Wide-grip Row
- Primary muscle: lats, not upper back
- Equipment: a cable, the same as the Cable Seated Wide-grip Row
- Body position: seated, the same as the Cable Seated Wide-grip Row
Why You Might Need a Cable Seated Wide-grip Row Alternative
You end up hunting for a substitute when the row station is busy, when your grip or biceps want a change, or when the same weight on the Cable Seated Wide-grip Row has stopped feeling hard. Every exercise here still runs off a cable stack, so what changes is the grip, the handle, which side you pull with or where you sit, not the equipment you need to find. A few swap the straight bar for a rope, so your hands are free to finish wherever suits you instead of stopping at a fixed width. Four others change the setup more: a decline bench, sitting on the floor with the handle pulled to your waist, a low pull, or a V-bar with your palms facing each other. Treat those as related pulls to try, not a straight replacement.
How to Choose the Right Cable Seated Wide-grip Row Substitute
Match the grip you want to train first. The Cable Reverse-grip Straight Back Seated High Row keeps the same seated pull and turns your palms up with your hands at shoulder width, the only underhand option among these swaps. The Cable Straight Back Seated Row is the same row on the same machine with an overhand grip on the handles instead of the wide bar, so it is the swap to use when you want to keep adding weight without learning anything new. If one arm is noticeably weaker than the other, the Cable Seated One Arm Alternate Row lets you pull each side on its own while you stay in the same seated position. When you want a grip that is not locked to a fixed width, the Cable Rope Seated Row swaps the bar for a rope handle.
Cable Seated Wide-grip Row FAQ
How do I make the row harder without changing machines?
Move to the Cable Straight Back Seated Row. It uses the same machine, footrests and forward lean, so you keep the setup you already know and go up in weight on the same seated pull; the only change is that you pull a pair of handles overhand instead of the wide bar.
Can I work one side at a time instead of both arms together?
Yes. The Cable Seated One Arm Alternate Row keeps the same seated position and the same pull, but you work one arm at a time instead of both together, which is useful if one side of your back is noticeably weaker than the other and needs extra attention.
Which alternatives use a rope instead of a fixed bar?
The Cable Rope Seated Row, the Cable Rope Elevated Seated Row and the Cable Rope Crossover Seated Row all swap the straight bar for a rope handle. A rope lets each hand find its own path at the finish instead of locking you to a fixed grip width, and your palms face each other rather than down, which is the main difference between these three and the bar rows.
What changes with the underhand grip version?
The Cable Reverse-grip Straight Back Seated High Row is the underhand swap for the Cable Seated Wide-grip Row. It keeps you seated and leaning slightly forward from the hips, but flips your grip so your palms face up and brings your hands in to shoulder width. It is the only underhand option among these swaps, and the steps still have you pull by squeezing your shoulder blades together, so your upper back drives it.
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