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Upper Back · Intermediate

Machine Row Wide Grip

Machine Row Wide Grip for rowing focused on upper back.

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Machine Row Wide Grip demonstration

Exercise overview

Training details

Upper BackRear DeltsBiceps

Equipment

Seated Row Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the row machine so the wide handles sit around mid-chest height.
  2. 02Brace against the pad or sit tall with the chest lifted.
  3. 03Start with arms long and palms on the wide handles.
  4. 04Pull the elbows out and back to target the upper back.
  5. 05Pause briefly with shoulder blades squeezed, then return slowly.

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