Wide Grip Cable Row

Exercise Information

  • Alternative Names: Wide grip seated cable row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Cable machine, cable attachment with a straight bar
  • Muscles Targeted: Back, shoulders, abs, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations: None
  • Alternative: Single arm dumbbell row, close grip seated cable row, renegade row

The wide grip version, as the name suggests, is similar to the basic cable row except that you hold a straight-bar attachment using a wider-than-shoulder-width grip. The wider grip allows you to focus more on your upper back and target more of the traps, rear delts, and rhomboids than the narrow grip. It is suitable for those who round their shoulders forward or have posture problems.

Wide Grip Cable Row Exercise Information

  • Alternative Names: Wide grip seated cable row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Cable machine, cable attachment with a straight bar
  • Muscles Targeted: Back, shoulders, abs, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations: None
  • Alternative: Single arm dumbbell row, close grip seated cable row, renegade row

How to do a Wide Grip Cable Row

Sit on a low pulley cable station with your back straight and feet placed against the crossbar or front platform. Grab the straight-bar attachment with your hands wider than your shoulder width and arms fully extended. Keeping your upper body stationary and shoulders down, pull the straight-bar through your elbows toward the torso. Squeeze your back and hold the position for one count. Return to the initial position by moving the weight under control.

Wide Grip Seated Cable Row Tips

  • Start with lighter weights. Once you master the proper form, increase weights gradually.
  • While pulling the bar, make sure that your back does not arch so that you feel a stretch.

Alternative Exercises

  • Single Arm Dumbbell Row
  • Close Grip Seated Cable Row
  • Renegade Row

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.

Loading