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.

4K
MET 4.5 Lats BicepsForearms CableLat Bar

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 160 kcal 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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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = 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)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

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.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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