Back · Cable
Wide-grip Row
How to do the wide-grip row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Attach a wide bar to a seated row station. Pull the bar to your chest while squeezing your lats, then return with control.
- 1Feel your upper back and rear delts engaging as you pull the bar toward your chest with a wide grip
- 2Keep your chest up and core braced while squeezing your shoulder blades
- 3Maintain a slight lean and control the bar through the full range
Common mistakes
- Avoid shrugging or letting your shoulders round forward
- Don't jerk the bar or bounce at the top
- Avoid flaring your elbows above shoulder height
Muscles worked
The wide-grip row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Wide-grip Row strength standards
See how your wide-grip row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM262.5 lb
Diamonde1RM297.5 lb
Champione1RM325 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the wide-grip row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.