Liftworthy
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Liftworthy

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

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Explore/Back

Wide-Grip Cable Row

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also delts, biceps

You need

Cable station

How to do itPictures · 3 steps
1Stretch
2Squeeze
Main musclesAlso working
  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

Good for

  • Easy to keep adding weight
  • Easy on the joints and recovery
A
For back
#16 of 40
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

Elbows out shifts the work toward the upper back and rear delts. Stable and easy to load.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

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280