Cable Y-Row

Your arms form a Y — they spread wide at about 45 degrees to each side as you row, creating a much wider base than a close-grip row. This shape hits your upper back and rear shoulders differently. Stand facing the cable with a wide grip or with one handle in each hand. Row by pulling the cable handles outward and slightly upward, opening your arms into that Y shape. Your elbows should be higher than your wrists at the end of the row, which tells you the upper back is working. Squeeze your shoulder blades together. The width of your grip changes the emphasis; wider hits the rear delts and upper back more.