Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Cable
Difficulty
Beginner
Type
Pull
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Wide-grip cable rows shift emphasis from the lats to the upper back—rhomboids, middle traps, and rear delts. The wider hand position forces your elbows out, changing the pull angle. This is the rowing equivalent of a wide-grip pulldown for targeting thickness.
When to use it
Use for upper back thickness for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Pull to your upper abs or lower chest, not your belly button. Flare your elbows out at roughly 45-60 degrees. Squeeze your shoulder blades together hard at the end—that is where the upper back work happens.
See where Wide-Grip Cable Row fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Attach a wide bar to low cable.
Sit at cable row station.
Grip bar wider than shoulder-width.
Pull to your upper abs.
Squeeze shoulder blades.
Return with control.
Emphasizes upper back.
Pull to higher position.
Wider grip = more rear delt.
Keep chest up - this is a common issue that reduces exercise effectiveness.
Use wide-grip rows when your goal is upper back thickness rather than lat width. Pairs well with close-grip rows in the same workout for complete back coverage. Choose this when posture improvement or rear delt development is a priority.
Leaning back too much.
A compromised back position during the Wide-Grip Cable Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Pulling too low for optimal results.
On pulling movements like the Wide-Grip Cable Row, this mistake typically means your arms are doing work that should come from your Rhomboids. Initiate every rep by engaging your Rhomboids first, then let your arms follow.
Momentum, which reduces muscle activation and increases injury risk.
Bouncing or using momentum during the Wide-Grip Cable Row takes work away from your Rhomboids and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60s.
MySetPlan places Wide-Grip Cable Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Wide-Grip Cable Row
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Frequently Asked Questions About the Wide-Grip Cable Row
The Wide-Grip Cable Row primarily targets the Rhomboids, Middle trapezius, making it an effective exercise for back development. Secondary muscles worked during the Wide-Grip Cable Row include Rear deltoids, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Wide-Grip Cable Row is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Wide-Grip Cable Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Wide-Grip Cable Row typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Wide-Grip Cable Row include: Seated Cable Row, Barbell Row. These exercises target similar muscle groups as the Wide-Grip Cable Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.