What should I feel during Wide-grip cable row?

Rear delts and rhomboids contract; traps assist at the top of the squeeze.

What are common mistakes with Wide-grip cable row?

Using the same path as a close-grip row — loses rear delt emphasis; Rocking torso to generate momentum; Bar pulling to the chest — elbows go too high

How do I progress Wide-grip cable row?

Squeeze and hold 1 s; add load when position is locked.

What can I do instead of Wide-grip cable row?

Seated cable row, Face pull, Rear-delt fly

Wide-grip cable row

Wide bar, elbows flare to 60°, pull to upper abdomen.

family=rowpattern=horizontal pullforce=pullmechanic=compoundequipment=cable

Muscles

muscle emphasis · training guidance

mid backPRIME

rear delts68

biceps56

Primary: mid back
Supporting: rear delts, biceps

Mechanics

Pattern: horizontal pull
Equipment: cable
Geometry: 150° Pull Pivot
Target feel: Rear delts and rhomboids contract; traps assist at the top of the squeeze.
Progression: Squeeze and hold 1 s; add load when position is locked.
Regression: Face pull if elbow height is difficult to control.

Watch for

Using the same path as a close-grip row — loses rear delt emphasis
Rocking torso to generate momentum
Bar pulling to the chest — elbows go too high

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

See all 20 mid back exercises in the Atlas

Progression ladder

Beginner / regression: Face pull if elbow height is difficult to control.
Standard: Wide-grip cable row
Advanced / progression: Squeeze and hold 1 s; add load when position is locked.

Atlas metrics

Movement pattern: horizontal pull
Primary target: mid back
Supporting muscles: rear delts, biceps
Equipment: cable
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Wide-grip cable row?: Wide bar, elbows flare to 60°, pull to upper abdomen.
What should I feel during Wide-grip cable row?: Rear delts and rhomboids contract; traps assist at the top of the squeeze.
What are common mistakes with Wide-grip cable row?: Using the same path as a close-grip row — loses rear delt emphasis; Rocking torso to generate momentum; Bar pulling to the chest — elbows go too high
How do I progress Wide-grip cable row?: Squeeze and hold 1 s; add load when position is locked.
What can I do instead of Wide-grip cable row?: Seated cable row, Face pull, Rear-delt fly

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: row
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Seated cable row

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Wide-grip cable row -> Seated cable row
curated substitution in the Atlas
same target muscle: mid back

Train Wide-grip cable row in Gym Mode → Browse the public Atlas →