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Machine Row Wide Grip

Equipment: Machine

Machine Row Wide Grip
Primary Muscles
  • Infraspinatus
  • Latissimus Dorsi
  • Teres Major
  • Teres Minor
  • Trapezius Lower Fibers
  • Trapezius Middle Fibers
Synergistic Muscles
  • Brachialis
  • Brachioradialis
  • Deltoid Posterior
  • Pectoralis Major Sternal Head

The wide grip machine row targets the upper back, lats, and rear deltoids. Here’s how to do it:

  1. Adjust the seat and chest pad of the machine to fit your height.
  2. Sit down and place your feet on the footrests, gripping the wide handles with an overhand grip, hands wider than shoulder-width apart.
  3. Pull the handles towards your torso, squeezing your shoulder blades together.
  4. Pause briefly at the end of the movement, ensuring your elbows are in line with your shoulders.
  5. Slowly return the handles to the starting position, maintaining control.
  6. Repeat for the desired number of repetitions.

Introduction

The "Machine Row Wide Grip" exercise targets the back muscles, particularly the latissimus dorsi, improving their strength and width. This exercise is beneficial for building a strong, wide back, which can contribute to better posture and enhanced overall upper body strength. It's effective for those aiming to improve their pulling strength, increase muscle mass in the back, or preparing for activities that require such power and endurance.

Muscles Worked

  • Primary: Latissimus Dorsi, Rhomboids, Teres Major
  • Secondary: Biceps Brachii, Brachioradialis, Trapezius, Deltoid

How to Do It (Step-by-Step)

  1. Stand with feet hip-width apart, grip a barbell with an overhand grip (palms facing away from you) at shoulder width.
  2. Bend your knees slightly and keep your back straight as you lower the bar to your upper chest, keeping elbows close to the body.
  3. Press the bar upwards explosively, extending the elbows while keeping the bar close to the body throughout the movement.

Tip: Engage your core to maintain a stable spine during the exercise.

Rep & Rest Guidelines

  • Machine Row Wide Grip:
    • Strength: 4–6 reps, 2–3 min rest
    • Hypertrophy: 8–12 reps, 60–90 sec rest
    • Endurance: 12–20 reps, 30–60 sec rest
  • Boost your workout with Auto Progression and stay on track with Rest Timer.

Form Tips

  • Maintain a shoulder-width stance with feet hip-distance apart. This provides a stable base for your movements and ensures proper alignment of the body.
  • Position your hands on the barbell at a point slightly wider than your shoulders, keeping your elbows pointed downwards. This grip reduces strain on the wrists and allows for better engagement of the larger back muscles during the lift.
  • Keep your arms straight with a slight bend in the elbow joints. Avoid completely locking out or fully flexing your arms to avoid unnecessary stress on the joints and to maintain proper posture throughout the exercise.

When to Use It

  • Strengthening the upper back and improving posture
  • Developing the muscles used in rowing sports and kayaking
  • Enhancing core stability during exercises targeting the entire body

Workout History can help you track your progress over time.

machine row wide grip - Frequently Asked Questions
Common questions about machine row wide grip to optimize your training.

The machine row primarily targets the back muscles, particularly the latissimus dorsi and rhomboids. It also engages the biceps and forearms when using a narrow grip.

A wider grip on the machine row focuses more on the outer back muscles, while a narrower grip targets the inner back muscles. Experiment with different grips to find what works best for you.

Using straps can help prevent grip fatigue during heavy sets of machine rows, but it reduces the engagement of your forearm and bicep muscles.

Machine rows offer a fixed motion path, making them ideal for beginners or those focusing on isolation. Barbell rows require more balance and control, engaging additional stabilizer muscles.

3-4 sets of 8-12 reps is a common range for machine rows. Adjust as needed based on your fitness level and goals.

More machine exercises More back exercises