Which muscles does the wide grip cable row work?

The wide grip cable row mainly works your back and rear delts. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wide grip cable row in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wide Grip Cable Row: how to do it and muscles worked

The wide grip cable row mainly works your back and rear delts, with help from your biceps. You need a cable machine.

Muscles worked

Main

Helping

Biceps

How to do the wide grip cable row

1
Sit at the cable row station with a wide bar attached, feet on the plates and knees slightly bent. Grip the bar wider than shoulders, sit tall with arms straight.
2
Pull the bar toward your upper belly or lower chest, flaring your elbows out and squeezing your shoulder blades. Return slowly to straight arms.
3
Breathe out as you pull and in as you return, about two seconds. Keep your chest up and torso steady.

Form tip: Do not lean back to move the weight; this variation hits the upper back, so finish with elbows out to your sides.

Common questions

Which muscles does the wide grip cable row work?: The wide grip cable row mainly works your back and rear delts. It also involves your biceps.
What equipment do I need for the wide grip cable row?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wide grip cable row in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.