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Upper Back · Intermediate

Cable Bar Wide Grip Bent Over Row

Upper-back pulling drill emphasizing shoulder-blade control with cable.

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Exercise overview

Training details

Upper BackLatsBiceps

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Take a wide overhand grip on the low-cable bar and step back until the cable remains tensioned.
  2. 02Soften your knees and hinge forward from the hips while keeping your spine long and trunk braced.
  3. 03Pull the bar toward your upper abdomen or lower chest with your elbows traveling outward.
  4. 04Pause briefly without raising your torso, shrugging, or rounding your lower back.
  5. 05Extend your arms under control while maintaining the same hinged position, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Bar Standing Wide Grip RowRelated variationSeated Cable Row

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Alternatives

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