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Wide Grip Machine Rows

A back exercise performed on a machine using a wide grip to target the upper back muscles and improve shoulder stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Sit in the rowing machine with your chest against the pad and grasp the handles with a wide grip. Pull the handles toward your chest by bending your elbows and squeezing your shoulder blades together. Return to the starting position with control.

Starting Position

Begin seated in the machine with chest against the pad, arms extended and holding the handles with a wide grip.

Finishing Position

Return to the starting position with arms fully extended, maintaining control throughout the movement.

Form Cues

Pull handles to your chest, squeeze your shoulder blades, keep your back straight, control the movement

Common Mistakes

Using momentum, not maintaining proper posture, allowing elbows to flare out, rushing the movement

Progression Tips

Increase weight, add pause at peak contraction, perform single-arm variations, or add resistance bands.

Regression Tips

Reduce weight, perform with dumbbells first, or use lighter resistance bands.

Safety Notes

Stop if you experience pain in the shoulders, elbows, or lower back. Maintain proper form to avoid shoulder strain. Focus on controlled movement rather than heavy weight.