Wide Grip Cable Row: How-to, Tips & More
The Wide Grip Cable Row is a beginner compound exercise for your upper back. You do it with cable machine and wide grip bar. It is a good fit when your goal is muscle growth.
Besides the upper back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Wide Grip Cable Row
- Attach a wide bar and sit at the row station.
- Hold the bar wide with an overhand grip.
- Row it to your lower chest with your elbows out.
- Return slowly.
Wide Grip Cable Row tips
- The wide grip hits the upper back more.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Wide grip bar
Type
Compound
Wide Grip Cable Row alternatives
More upper back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Wide Grip Cable Row work?
The Wide Grip Cable Row mainly works your upper back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Wide Grip Cable Row good for beginners?
Yes. The Wide Grip Cable Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Wide Grip Cable Row?
You need cable machine and wide grip bar.
Add Wide Grip Cable Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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