Wide-Grip Machine Row
Wide overhand handles pull toward lower chest on machine
- Level
- Intermediate
- Equipment
- Machine
- Movement
- Row · Seated
- Tracks
- Weight & Reps
Works
Lats Back Rhomboids Traps Rear Delts Biceps Shoulders
How to do it
- Sit on the machine and place your chest firmly against the pad.
- Grab the handles with a wide overhand grip.
- Pull the handles back until they align with your lower chest.
- Squeeze your shoulder blades together at the peak of the movement.
- Extend your arms slowly to return to the starting position.
Common mistakes
- Using momentum to jerk the weight instead of controlled pulling.
- Shrugging the shoulders up toward the ears during the pull.
- Cutting the range of motion short by not fully extending the arms.
Tips
- Lead the movement by driving your elbows back, not your hands.
- Keep your shoulders depressed away from your ears throughout the set.
- Maintain a neutral spine without leaning forward or backward.
Details
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Seated
- Body support
- Chest supported
