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Wide-Grip Row

Primary target: Teres Major (大圆肌)

Exercise Details

Equipment
Barbell/cable (wide grip)
Sets & Reps
3-4 sets × 10-12 reps · rest 2 min
How to do it
Bent to about 45°, spine neutral; wide grip (1.5× shoulders); row to the upper chest with elbows about 80° open; squeeze the teres major and upper back at the finish; controlled descent.
Common mistakes
Pulling to the lower abdomen (lats take over), rounded back, big torso swings

Muscles Worked

Teres Major

Other Exercises for the Same Muscle

Straight-Arm Pulldown · Reverse-Grip Lat Pulldown · Single-Arm Dumbbell Row

See the Teres Major in the 3D anatomy tool →