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Back ยท Horizontal pull

Wide-Grip Cable Row

A compound horizontal pull exercise for the upper back and rear delts, done with a cable. It also works the lats and biceps.

Cable Compound Reps and weight Also called: wide seated row, lat bar cable row

Muscles worked

Primary

Upper back and Rear delts

Do most of the work.

Secondary

Lats and Biceps

Help during each rep.

  • Upper backMid traps, rhomboidsPrimary
  • Rear deltsBack of the shouldersPrimary
  • LatsSides of the backSecondary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.