Wide Grip Row: Benefits, Muscles Worked, and Proper Form

The wide grip row is a powerful exercise for building a strong and muscular back. It mainly targets your upper back and shoulders, helping you improve posture and pull strength. Many people use this move to grow their lats, traps, and rear delts.

This article will cover everything you need to know about the wide-grip row, from proper form and muscles worked to its key benefits and variations, and more.

[Related] Bent Over Row Machine: Benefits and How to Use It

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Key Takeaways

• Proper Form: Keep your back straight, pull toward your torso, and squeeze your shoulder blades.
• Muscles Worked: Primarily hits the lats, rhomboids, and rear delts for balanced back development.
• Benefits: Boosts pulling strength, improves posture, and enhances muscle definition.
• Common Mistakes: Avoid rounding your back, using momentum, or gripping too wide.
• Versatile Options: Can be done with barbells, machines, or cables for variety.
• Best Supplement to Support Your Rowing Motion: Anafuse helps improve muscle growth, recovery, and strength to boost your performance during rowing workouts.

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What is a Wide Grip Row?

The wide grip row is a strength-training exercise that primarily targets your back muscles, especially the lats (latissimus dorsi), upper back, and rear shoulders. As the name suggests, you perform it with a wider-than-shoulder grip on a barbell, cable machine, or rowing machine.

Key Features:

• Hand Placement: Hands are placed wider than shoulder-width on the bar or handles.
• Movement: You pull the weight toward your torso while keeping your back straight, then slowly lower it.
• Equipment Options: Can be done with a barbell, cable machine, or seated row machine.

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Benefits of Wide-Grip Row

• Builds Upper Back Muscles: It works the traps, lats, rear shoulders, and rhomboids, helping you build a strong and wide upper back.
• Improves Posture: Strengthening the upper back helps you stand up straighter and reduces the risk of slouching.
• Boosts Pulling Strength: It makes your back stronger for other pulling moves like pull-ups, deadlifts, and rows.
• Supports Shoulder Health: A strong upper back keeps your shoulders balanced and may help prevent shoulder pain.
• Joint-Friendly and Safe: Compared to some heavy lifting exercises, wide grip rows are easier on your joints but still help build strength and muscle.
• Great for Body Shape: A wider upper back can give your body a V-shape look, which many people want.

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How to Do Wide Grip Row (Step-by-Step)

You can do the wide grip row using different equipment, but one of the most common and effective ways is with a cable machine. Here’s a simple step-by-step guide to doing it correctly, especially the wide grip seated cable row using a cable machine:

Step 1: Set Up the Machine

• Adjust the seat height so the handle is at about mid-chest level when you sit down.
• Attach a wide-grip bar to the low row cable.
• Choose a weight that is challenging but allows you to keep good form.

Step 2: Get Into Position

• Sit down with your feet firmly on the footplates and knees slightly bent.
• Grab the bar with an overhand grip, placing your hands wider than shoulder-width apart.
• Keep your chest up, core tight, and spine straight (neutral).

Step 3: Start the Movement

• Lean forward slightly from your hips to stretch your back muscles before pulling.
• Pull the bar towards your lower chest or upper abdomen.
• Drive your elbows straight back, keeping them just outside your torso.
• Focus on squeezing your shoulder blades together at the top of the movement.

Step 4: Slowly Return

• Slowly extend your arms back to the starting position, keeping tension in your back muscles.
• Avoid relaxing completely or rounding your shoulders forward.
• Maintain a strong core and upright posture throughout.

Step 5: Repeat

• Perform 3 to 4 sets of 8 to 12 controlled repetitions.

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Top Tips for Perfect Wide-Grip Rows

• Find Your Ideal Grip Width: Start with hands about 1.5x shoulder-width. Adjust slightly wider/narrower to feel the best back activation.
• Control the Weight: 2 seconds up → 1 second squeeze → 3 seconds down. Never jerk or use momentum.
• Keep Your Back Straight: Never round your back. A straight back protects your spine and works your muscles better.
• Squeeze at the Top: Pause for 1 second when the bar/handle touches your body.
• Breathe Properly: Exhale when pulling toward you and inhale when returning to start.
• Full Range of Motion: Let your arms extend fully at the bottom of the movement, and pull the weight as far as comfortably possible towards your upper body.

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Common Mistakes to Avoid

• Rounding Your Back: This puts pressure on your spine and can cause back pain. Always keep your back straight.
• Pulling with Your Arms Instead of Back: Many people use their arms too much, which takes work away from the back muscles. Focus on pulling with your elbows and squeezing your shoulder blades together.
• Using Too Much Weight: Lifting too heavy can ruin your form. Start with a weight you can control easily.
• Swinging Your Torso Back and Forth: Do not swing your torso to move the weight. This takes the work away from your back muscles and can lead to injury. Keep your upper body steady.
• Incorrect Grip Width: While it's a "wide" grip, going too wide can sometimes feel awkward and reduce the effectiveness for the intended muscles.

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Wide Grip Row: Muscles Worked

The wide grip row is a compound exercise that targets multiple muscle groups in your upper body. Here's exactly which muscles get worked:

Primary Muscles

• Lats (Latissimus Dorsi): These are the large muscles on the sides of your back. They help with pulling and give your back a wider look.
• Traps (Trapezius): Located in your upper back and neck area. They help lift your shoulders and support your posture.
• Rhomboids: These muscles are between your shoulder blades. They help pull your shoulders back and support good posture.
• Rear Delts (Rear Shoulders): Found at the back of your shoulders. They help with pulling movements and shoulder stability.

Secondary Muscles

• Biceps: Your arms help pull the weight, so your biceps also get some work.
• Forearms: Holding the bar or handle works your grip and forearm strength.
• Core Muscles: Your abs and lower back help keep your body stable during the movement.

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Wide Grip Row Variations

• Cable Wide Grip Row: Done using a cable machine with a wide bar. It gives constant resistance and is easier on the joints. Great for focusing on form and muscle control.
• Wide Grip Bent-Over Barbell Row: Performed standing and bent over with a barbell held wider than shoulder-width. This is a tougher variation because it requires strong core stability and grip strength. It works on both the upper and mid back.
• Wide Grip Cable Row: Similar to the seated row but done with a wider grip on a straight or lat pulldown bar. This variation helps stretch and contract the outer lats and teres major more, giving your back a wider look.
• Wide Grip Dumbbell Row: Use two dumbbells with a wide grip, rowing them up while bent over. Helps improve muscle balance and control.
• Wide Grip T-Bar Row: Use a T-bar row machine or barbell with a wide grip handle. Focuses on the upper back and traps.
• Wide Grip Inverted Row: Lie under a bar with a wide grip and pull your chest to the bar. A bodyweight option that strengthens the back.
• Resistance Band Wide Grip Row: Great for home workouts. Wrap the band around a sturdy object, grab it wide, and row just like with a cable or barbell. It's low-impact and good for beginners.

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Wide Grip Row: Alternatives

• Pull-Ups (Wide Grip): Grab a bar with a wide grip and pull your body up until your chin is over the bar. Great for lats and upper back.
• Lat Pulldowns (Wide Grip): Sit at a lat pulldown machine, grab the bar with a wide grip, and pull it down to your chest. A good alternative if you can't do pull-ups.
• Close-Grip Rows: Use a closer grip on the bar while rowing. Shifts the focus to different back muscles.
• Face Pulls: Use a rope attachment on a cable machine and pull it towards your face. Excellent for rear deltoids and upper back.
• Dumbbell Rows (Regular Grip): Perform rows with dumbbells, focusing on squeezing your shoulder blades together. Helps build back strength and muscle.

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Best Supplement to Support Your Rowing Exercise

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a dual-agent bulking supplement designed to support muscle growth and retention. It combines recently developed anabolic compounds to promote lean muscle mass without harsh side effects.

Key Benefits:

• It supports lean muscle gains.
• It does not cause water retention.
• It may help reduce body fat.
• It supports improved muscle endurance.
• It may help increase muscle density and firmness.
• It helps improve your strength.
• It promotes muscle pumps during training.
• It may help limit myostatin, a protein that can restrict muscle growth.
• It supports faster muscle recovery after workouts.
• It may help reduce muscle soreness.
• It helps support protein synthesis.

Key Ingredients:

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

GREAT PRODUCT

“Increased strength, fat loss and *********** gain. All in one. Very good product that I would recommend”

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Anafuse review

“So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide”

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Excellent product

“I have been taking this for a week now and have already seen an increase in size without any water weight. My workouts have been more intense as i am finding it harder to wear myself out.”

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2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural anabolic supplement designed to support lean muscle growth, strength, endurance, and recovery. It contains peptides PeptiStrong® and DL-185™, which are backed by clinical research.

Pepti-Bolic works through several mechanisms, including activating mTOR, increasing protein synthesis, and reducing muscle fatigue, to help build muscle, improve recovery, and maintain performance.

Key Benefits:

• It supports lean muscle growth and improved body composition.
• It helps enhance strength and overall physical performance.
• It may reduce muscle fatigue and support faster recovery.
• It promotes muscle retention during dieting or aging.
• It provides greater activation of muscle protein synthesis compared to leucine.
• It includes AI-identified peptides supported by human clinical studies.

Key Ingredients:

• PeptiStrong™
• DL185™ (Dileucine)

Customer Reviews

Loving it so far!

“So far so good! Waiting to try it out for a month to see results but feeling stronger and looking leaner: delivery was fast and exactly what I expected. Great communication”

-Agape M.

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3. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement that combines amino acids, creatine, and other nutrients to support muscle energy during workouts. It includes nootropics designed to improve focus and mental clarity.

The formula promotes increased vascularity and muscle pumps. Wild Thing features a unique caffeine blend with patented ZumXR® and Infinergy®, providing both immediate and sustained energy throughout the workout.

Key Benefits:

• It supports increased energy during workouts.
• It helps improve mental focus and concentration.
• It may enhance strength during training sessions.
• It promotes better muscle pumps.
• It supports improved muscle endurance.
• It may help improve overall mood during workouts.
• It aids in faster muscle recovery post-exercise.
• It helps reduce muscle fatigue.
• It supports better muscle control during movement.
• It may contribute to improved cognitive function.
• It provides sustained energy throughout the workout.

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Creatine Anhydrous
• Agmatine Sulfate
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

Wild thing

“Enjoyed it, loved the tingle...good energy throughout the workout. Tastes great!”

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Wild thing

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-Al P. 

Weight are on full focus

“Single scoop is good, focus and keeps you going. 2 scoops? OMG insane focus. I never lost mind/body connection because/IF it was too much! Max rep EVERY time !”

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4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori is formulated to support muscle performance, recovery, and growth. It contains a clinically studied 2:1:1 ratio of branched-chain amino acids (BCAAs) along with bio-active peptides and glutamine. These ingredients help reduce recovery time, protect lean muscle, and improve hydration. The formula also includes electrolytes to support muscle function during workouts.

Key Benefits:

• It supports improved workout performance.
• It helps speed up muscle recovery and reduce soreness.
• It promotes muscle growth and development.

Key Ingredients:

• Branched Chain Amino Acids (BCAAs)
• Bio-Active Peptides extracted from Colostrum
• Glutamine
• Taurine
• Raw Coconut Water Powder
• Electrolytes

Customer Reviews

Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

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5. Alpha Lion SuperHuman Post

SuperHuman Post by Alpha Lion is a post-workout supplement designed to support muscle recovery and growth. It contains key ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol®, which help replenish muscles, speed up recovery, and promote protein synthesis. The formula also includes AstraGin® to improve nutrient absorption and electrolytes like calcium, sodium, and potassium to support hydration.

Key Benefits:

• It supports lean muscle growth and strength.
• It helps speed up recovery.
• It replenishes muscles with electrolytes like Potassium and Sodium.
• It improves nutrient absorption.
• It helps reduce muscle cramps during intense training.

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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FAQs: Wide Grip Row

Q: Can beginners do the wide grip row?

A: Yes, beginners can do the wide grip row by starting with lighter weights and focusing on proper form.

Q: How often should I do cable wide grip rows?

A: For most people, 1 to 2 times per week is effective, allowing rest days in between for muscle recovery.

Q: How many reps and sets should I do?

A: A common starting point is 3 sets of 10–12 reps. Adjust based on your fitness level and goals.

What’s better: cables or barbells for wide grip rows?

• Barbells: Better for strength
• Cables: Better for muscle pump and constant tension
• Ideal: Use both in your program!

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Final Thoughts

The wide grip row is a useful exercise for targeting the upper back muscles. It helps develop strength and width in the lats, traps, and rhomboids.

This exercise also engages the rear shoulders and supports better posture. Different variations offer options to work the muscles from various angles.

Proper form plays an important role in maximizing benefits and reducing strain. The wide grip row fits well into many workout routines focused on building a strong and balanced upper body.

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Sources:

• https://liftmanual.com/cable-seated-wide-grip-row/
• https://www.inspireusafoundation.org/wide-grip-cable-rows
• https://www.lyfta.app/exercise/cable-seated-wide-grip-row-8v9
• https://planfit.ai/exercise/wide-grip-seated-cable-row