Wide Cable Row

Muscle Groups Involved

Lats - Primary
Mid Back/Mid Traps - Primary

Highlights

Imagine your hands are hooks. Push your elbows behind you to increase back muscle activation.
Lean slightly forwards to increase the stretch.
Pull more from the pinky side of your hand for a better contraction.
Pull your elbows behind your body and be sure to move your shoulder blades back and forth during the exercise.

Description

The Wide Cable Row targets the muscles of your back including your trapezius, latissimus dorsi, and paraspinals. Take a wide grip while bracing your core. Be sure to move your shoulder blades back

The Wide Cable Row targets the muscles of your back including your trapezius, latissimus dorsi, and paraspinals. Take a wide grip while bracing your core. Be sure to move your shoulder blades back and forth. Imagine pushing your elbow behind your body to feel a better muscle connection. Bring the bar to your diaphragm, pause, and return to the starting position under control.

Common Mistakes

Don’t let your shoulders round forwards during the pulling phase of the e

Don’t let your shoulders round forwards during the pulling phase of the exercise. Keep core braced to maintain your position. Emphasize shoulder blade movement to get the most out of the exercise.

Pro Tips

Take a false grip on the bar (place thumb next to index finger instead of a

Take a false grip on the bar (place thumb next to index finger instead of around the bar) and pull from the pinky side of your hands to feel a better contraction in your latissimus dorsi. Be sure to push your elbows back behind your body instead of pulling your hands to your sides to feel the exercise in your back more than your arms.

Purpose

Wide Cable Rows are known to build back width increasing the V-taper look.

Wide Cable Rows are known to build back width increasing the V-taper look. By taking a wide grip we place greater emphasis on the widest most fibers of the targeted muscles to preferentially build them up.

Form

Watch your wrists during the movement to ensure a neutral position. Use a m

Watch your wrists during the movement to ensure a neutral position. Use a mirror or training partner to ensure your elbows extend behind your torso.