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horizontal pull
Wide-Grip Cable Row
Search GoogleWide-Grip Cable Row is a beginner horizontal pull exercise using cable machine and wide bar. It primarily trains upper back and rear delts. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- upper back, rear delts
- Secondary
- lats, biceps
- Equipment
- cable machine, wide bar
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning wide-grip cable row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pull the wide handle toward the upper ribs with elbows flared comfortably.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Pull the wide handle toward the upper ribs with elbows flared comfortably.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo wide-grip cable row
Regressions
- — Supported or reduced-range wide-grip cable row