Cable Row (Wide Grip)
The Cable Row (Wide Grip) is a cable exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Cable Row (Wide Grip)
- 1Sit at the cable machine with your feet on the platform, knees slightly bent, chest up, and grab the wide bar with a wider-than-shoulder overhand grip while keeping your back straight and shoulders relaxed down. Lean your torso slightly forward from the hips so your arms are straight and you feel a gentle stretch in your back, not your lower back rounding.
- 2Pull the bar toward the top of your belly or lower chest in about 1–2 seconds, driving your elbows out and back while you squeeze your shoulder blades together and breathe out. Pause for a moment, then slowly straighten your arms and let the weight go back in 2–3 seconds as you breathe in, keeping your chest lifted and avoiding any swinging or jerking.
Coach tips
- Think about pulling with your back, not just your arms—imagine your elbows doing the work, not your hands.
- Keep your chest lifted and your lower back neutral; if you feel strain in your lower back, reduce the weight and tighten your abs.
- Control the weight on the way back in instead of letting it yank you forward—slow, smooth reps protect your shoulders and build more muscle.
Train upper back smarter
One rep, one set. Hypro turns the Cable Row (Wide Grip) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Row (Wide Grip) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Row (Wide Grip) fits right into proven hypertrophy and strength templates.
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