Seated Row – Lat Bar (Wide Grip)
Learn how to do Seated Row – Lat Bar (Wide Grip) with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Seated Row – Lat Bar (Wide Grip) is a Cable/Lat Bar exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Seated Row – Lat Bar (Wide Grip)
A seated pulling exercise targeting the lats, performed with a wide grip on a lat bar.
💡 Instructions:
Sit at the rowing machine with your feet on the footrests and knees slightly bent.
Grab the lat bar with a wide overhand grip, hands placed wider than shoulder-width.
Keep your chest up, shoulders back, and maintain a neutral spine.
Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
Slowly extend your arms back to the starting position without locking your elbows.
⚠️ Common mistakes:
Rounding the back during the movement.
Using momentum instead of controlled pulling.
Letting the shoulders hunch forward.
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Start Free TrialMuscles Worked by Seated Row – Lat Bar (Wide Grip)
Equipment
- Cable
- Lat Bar
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Seated Row – Lat Bar (Wide Grip)
- Type
- Cable exercise
- Primary muscle
- Lats
- Secondary muscles
- Biceps, Forearms
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: Seated Row – Lat Bar (Wide Grip)
What muscles does Seated Row – Lat Bar (Wide Grip) work?
Seated Row – Lat Bar (Wide Grip) primarily targets the Lats, with secondary engagement of the Biceps, Forearms.
How do you do Seated Row – Lat Bar (Wide Grip) correctly?
A seated pulling exercise targeting the lats, performed with a wide grip on a lat bar. 💡 Instructions: Sit at the rowing machine with your feet on the...
Is Seated Row – Lat Bar (Wide Grip) good for beginners?
Seated Row – Lat Bar (Wide Grip) has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Seated Row – Lat Bar (Wide Grip)?
Seated Row – Lat Bar (Wide Grip) requires: Cable, Lat Bar.
What are the benefits of Seated Row – Lat Bar (Wide Grip)?
Seated Row – Lat Bar (Wide Grip) strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Cable, Lat Bar. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Seated Row – Lat Bar (Wide Grip)?
Similar exercises to Seated Row – Lat Bar (Wide Grip) include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Seated Row – Lat Bar (Wide Grip) better than Barbell Bent Over Row?
Both Seated Row – Lat Bar (Wide Grip) and Barbell Bent Over Row target the Lats. Seated Row – Lat Bar (Wide Grip) uses Cable, Lat Bar, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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