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technique
Wide-elbow seated cable row
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Last discussed Nov 2, 2026
A seated cable row performed with the elbows lifted 45–60° away from the sides and driven behind the body to emphasize the rear delts and upper back.
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414 ‒ Resistance training as we age: exercise selection, training intensity, and much more
Jeff Cavaliere · Nov 2, 2026
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JC
Jeff Cavaliere
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Used for: Heavy loading of the rear deltoids
Praised: Allows much heavier loads; shifts emphasis from the lats to the rear delts an...
vs: Heavier than IYT raises; a narrow-elbow row emphasizes the lats instead
"For me, the most effective way to hit the rear delt and hit it with a lot of weight is a seated cable row. And we do the seated cable row with wide elbows. So you have your elbows lifted up away from your sides, and your goal is to drive the elbow..."
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