Wide-Grip Machine Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Row Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Wide Grip Machine Row is a compound pulling exercise that targets the lat muscles while also engaging the biceps, upper back, and shoulders. Using a row machine with a wide grip handle, this movement focuses on developing back width and improving posture by strengthening the upper body’s pulling muscles. The wide grip emphasizes the outer lats and upper back more than the close-grip variation, helping create a broader, more defined back appearance.
How to Perform
Adjust the seat height so your chest rests comfortably against the pad (if present) and your arms reach the wide handles with a slight bend in the elbows when shoulders are relaxed.
Select an appropriate weight that allows controlled movement for 8–15 reps without swinging.
Sit tall with feet flat on the footrests, chest up, shoulder blades slightly retracted, and core braced.
Reach forward to grasp the wide handles with an overhand grip, thumbs wrapped around the bar.
Begin the row by driving your elbows down and back, pulling the handles toward your lower chest or upper abdomen while keeping your torso stationary.
Squeeze your lats and upper-back muscles at the peak of the contraction for a brief second, avoiding excessive shrugging of the shoulders.
Keep the chest lifted and a neutral spine throughout; avoid rounding the back or using torso momentum.
Slowly return the handles to the start position with control, allowing your arms to extend but maintaining a slight bend in the elbows—do not lock out.
Breathe out during the pulling phase and inhale as you return to the start.
Repeat for the desired number of repetitions, maintaining smooth tempo and full range of motion without jerking.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on pulling with your elbows instead of your hands to better engage the lats.
Keep your chest lifted and avoid leaning too far back during the pull.
Squeeze your shoulder blades together at the end of each rep for maximum contraction.
Maintain a slow and controlled motion to keep constant tension on the muscles.
Avoid shrugging your shoulders to prevent overusing the traps.
Keep a slight bend in your elbows even at full extension to protect the joints.
Adjust the seat and chest pad so the handles align with your mid to upper abdomen.
Exhale during the pull and inhale while returning to the start position.
Don’t overload the weight—focus on form and muscle connection instead.
Warm up your shoulders and upper back before performing heavy sets.
How Not to Perform
Don’t use torso momentum or lean back to "swing" the weight—keep the torso stationary.
Don’t shrug or lift your shoulders toward your ears during the pull.
Don’t pull with your hands/wrists instead of driving the elbows back.
Don’t overload the machine so reps become uncontrolled or jerky.
Don’t fully lock out the elbows at the end of the return—keep a slight bend.
Don’t let your chest collapse forward or round your upper back.
Don’t rush reps—avoid explosive speed that sacrifices muscle tension.
Don’t neglect scapular control; avoid starting each rep from a shrugged or protracted shoulder position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
