Machine Wide-Grip Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Rhomboids

Helps

• Deltoid
• Infraspinatus
• Teres Minor
• Latissimus Dorsi
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Flexor Digitorum Superficialis

Equipment

• Lever Machine

Technique

1. Adjust the seat and chest pad so the handles are at about lower-chest height with your arms straight.
2. Sit with your chest on the pad and take the wide handles with an overhand grip.
3. Pull back with the elbows flared out from your sides until they line up with your torso.
4. Squeeze the shoulder blades, then let the handles return until your arms are straight.

Cues

• Keep the chest on the pad.
• Start each rep by moving the shoulder blades back.
• Pull the elbows out and back, not down to the ribs.

Common mistakes

• Leaning back off the pad to move more weight.
• Shrugging the shoulders up at the end of the pull.
• Tucking the elbows so it becomes a regular row.

Variations

• Alternating Close-Grip Machine Row
• Bent-Over Machine Row
• Bent-Over V-Bar Machine Row
• Close-Grip Machine Row
• One-Arm Bent-Over Machine Row
• One-Arm Machine Row
• Reverse-Grip Machine Row

Alternatives

• Seated Cable Row
• Chest-Supported Dumbbell Row
• Barbell Row