How to do the Wide-Grip Cable Row
Primary: Upper Back.
The wide-grip cable row is a strength training exercise that targets the upper back muscles. Using a cable machine, this exercise aids in building strength and improving posture. The wide grip places more emphasis on the rear deltoids and upper-back muscles, providing a comprehensive upper body workout.
Step by step
- 1
Sit at a cable row machine and grasp the bar with a wide grip.
- 2
Slide your body backwards until your legs are extended and your knees slightly bent.
- 3
Pull the bar towards your torso using your back muscles, squeezing your shoulder blades together.
- 4
Slowly return the bar to the starting position, fully extending your arms.
Coaching cues
- Maintain a straight back throughout the exercise.
- Avoid using momentum to pull the weight.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Keep your elbows flared out to target the upper back effectively.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Wide-Grip Cable Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Wide-Grip Cable Row work?
Primary: Upper Back.
How many sets and reps of Wide-Grip Cable Row should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Wide-Grip Cable Row?
Same movement pattern, different equipment: Face Pull, Seated Cable Row, Close Grip Cable Row, Single Arm Cable Row, Band Face Pull, Band Pull-Apart.
Is the Wide-Grip Cable Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.