Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Wide-Grip Cable Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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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.
Changing your back position during the Wide-Grip Cable Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Pulling too low for optimal results.
On an upper-body pulling movement like the Wide-Grip Cable Row, this mistake can shift work away from your Rhomboids. Keep your torso stable and guide the load through the intended pulling path.
Momentum, which reduces muscle activation and increases injury risk.
Bouncing or using momentum during the Wide-Grip Cable Row makes the movement harder to control and can shift work away from your Rhomboids. Use a load you can move smoothly through the intended range.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Wide-Grip Cable Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Wide-Grip Cable Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Wide-Grip Cable Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Wide-Grip Cable Row is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.