Wide Grip Cable Row
Wide-grip cable rows for the upper mid-back. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Wide Grip Cable Row
- Sit with your feet on the platform and take the wide bar with an overhand grip a little wider than your shoulders.
- Pull the bar to your upper abdomen with the elbows going out and back, squeezing the shoulder blades together.
- Keep the torso upright; a slight lean back at the end is fine, rocking back and forth is not.
- Return slowly until the arms are straight and the shoulder blades slide forward.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Mid-back thickness with a stable torso
- Scapular retraction you can actually feel
- Keeps the lower back out of it
How Flawless ranks Wide Grip Cable Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Wide Grip Cable Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Wide Grip Cable Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Wide Grip Cable Row?
Sit with your feet on the platform and take the wide bar with an overhand grip a little wider than your shoulders. Pull the bar to your upper abdomen with the elbows going out and back, squeezing the shoulder blades together. Keep the torso upright; a slight lean back at the end is fine, rocking back and forth is not. Return slowly until the arms are straight and the shoulder blades slide forward.
How does Flawless rank Wide Grip Cable Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.