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Wide-Grip Cable Row

Wide-Grip Cable Row trains 5 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 95%, Rear delts 75%, Biceps 40%, Lats 30%, Forearms 25%.

Backbone movement Level: Beginner Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Wide-Grip Cable Row - Start position
Start position
Wide-Grip Cable Row - Finish position
Finish position

How to do it

  1. Sit at a cable row station with feet on the platform.
  2. Grip a wide bar with an overhand grip.
  3. Pull the bar toward your upper abdomen, squeezing your shoulder blades.
  4. Extend your arms back to the starting position with control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Lats 5 points lower, Mid-back / traps 5 points higher, Rear delts 5 points higher. Compared with the Cable Upright Row, it loads Rear delts 75 points higher, Side delts 75 points lower, Mid-back / traps 50 points higher.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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