Machine Row Wide Grip

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Exercise overview

Training details

Upper Back Shoulders Biceps

Equipment

Seated Row Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Adjust the row machine so the wide handles sit around mid-chest height.
02Brace against the pad or sit tall with the chest lifted.
03Start with arms long and palms on the wide handles.
04Pull the elbows out and back to target the upper back.
05Pause briefly with shoulder blades squeezed, then return slowly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChest-Supported Machine Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lateral Scapular Retraction Comparable substituteCable Chest Supported Row

Comparable substituteBand Face Pull to Y

Comparable substituteSeated Cable Row

Comparable substituteBarbell Row

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