- Attach a wide bar handle to a low cable pulley.
- Sit at the cable row station and place your feet on the foot platform.
- Grip the bar wider than shoulder-width apart.
- Sit tall with your chest lifted and shoulders pulled back.
- Extend your arms fully while maintaining a neutral spine.
- Brace your core before starting the movement.
- Pull the bar toward your upper abdomen or lower chest.
- Drive your elbows out and back as you row.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return the bar to the starting position and repeat.
PT Will Duru’s Perspective
The cable machine wide bar back row is one of the best exercises for building upper-back thickness and improving posture.
I like this variation because the wider grip shifts more emphasis onto the upper back, rear delts, rhomboids, and traps compared to closer-grip rowing exercises.
Many people focus heavily on lat training but neglect the muscles that create depth and thickness across the upper back. This exercise helps fill that gap.
Add cable machine wide-bar back rows to your training if you want a stronger upper back, improved posture, and greater overall back development.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds upper-back thickness
- Strengthens the rhomboids and traps
- Improves posture
- Develops rear deltoid strength
- Enhances pulling power
- Improves shoulder stability
- Provides constant cable resistance
Frequently Asked Questions
Is the cable machine wide bar back row good for beginners?
Yes. It is easy to learn and helps build foundational back strength.What muscles does the cable machine wide bar back row work?
It primarily targets the rhomboids, trapezius, rear deltoids, lats, biceps, and forearms.Why use a wide grip?
A wider grip places greater emphasis on the upper back and rear shoulder muscles.Should I lean back during the row?
Maintain an upright position and avoid excessive body movement.How many reps should I perform?
Aim for 8 to 15 repetitions with controlled form and a strong contraction on each rep.
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