TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Back

Wide-Grip Cable Row

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also delts, biceps

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Wide bar, elbows out at about 45°
  2. 2Pull the bar to your lower chest
  3. 3Squeeze your shoulder blades together

Most common mistake

Rocking the torso back and forth.

Watch a demo
A
For back
#16 of 40
See the full list →
Research
79
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SPlate-Loaded PulldownMachine
  • SLat PulldownCable

Takes

None yet
Free account needed to post
280