Wide-Grip Cable Row

Setup

1. 01Attach a wide straight or lat bar to a low seated row pulley.
2. 02Sit with feet braced on the platform and knees slightly bent.
3. 03Grip the bar wider than shoulder width with a pronated grip.
4. 04Sit tall with the cable taut and the torso vertical.

Execution

1. 01Pull the bar toward the upper abdomen or lower chest with elbows flared out.
2. 02Squeeze the shoulder blades together at the end of the pull.
3. 03Hold the contraction briefly without leaning back.
4. 04Return the bar with control, letting the shoulder blades protract fully.

Checkpoints

• -Elbows track wide, roughly 45 to 70 degrees from the torso.
• -Torso stays within a few degrees of vertical through the set.
• -Shoulder blades fully retract at the bar and fully protract at the stretch.
• -The weight stack moves smoothly with no jerking.

Common mistakes

• -Rowing to the belly button with tucked elbows, which turns it into a standard row.
• -Leaning back to move heavier weight.
• -Shrugging the traps up instead of squeezing the blades together.
• -Cutting the stretch short at the front of the rep.