Wide-Grip Cable Row
Muscles worked: Back (assisted by rear delts, biceps, traps).
How to do it
- Attach a wide bar to a seated row and sit with your feet braced.
- Take an overhand grip well outside shoulder-width, arms extended.
- Sit tall and pull the bar to your sternum with the elbows tracking high.
- Squeeze the upper back at the top - this one is upper-back focused, not lats.
- Return to a full stretch without collapsing the chest.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Wide bar, elbows track high
- Pull to the sternum - upper back focus
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the wide-grip cable row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.