The wide-grip cable row is a fantastic exercise which targets all back muscles and it’s a popular movement for building both muscle size and strength. Now, anyone can perform this exercise but make sure to keep proper form and start light if you’re a beginner.
Cables are safe and effective for everyone, and there’s no reason why everyone shouldn’t include them in a training routine. They keep constant tension on the muscles which is ideal for muscle hypertrophy and there are so many enjoyable variations. So, try out the wide-grip cable row for its obvious benefits.
In This Exercise:
- Target Muscle Group: All back muscles
- Type: Strength
- Mechanics: Compound
- Equipment: Cable row machine
- Difficulty: Beginner
Exercise Instructions
- Begin by sitting on the bench and place your feet on the platform.
- Then, grab the bar with a wide grip.
- Sit back and keep your back straight while keeping a slight bend in your knees.
- Now, pull the bar toward you until it stops a few inches from your chest while exhaling.
- Then, slowly straighten your arms and allow the bar to return to the starting position.
- Repeat for the desired number of reps.
Variations & Tips
- Always start with a light weight to warm up the back and biceps; which will prevent injury or pain.
- Never lock out your elbows during the negative portion of the exercise.
- Minimize the use of momentum to prevent back discomfort or a pulled muscle.
- The wide-grip cable row works all back muscles (Rhomboids, lats, traps, and erector spinae) and your biceps, brachialis, and brachioradialis receive secondary stimulation as well.
Watch: How to do the wide-grip cable row
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