Machine Wide Grip Seated Row

A compound back exercise performed on a machine using a wide grip to strengthen the middle back, lats, and supporting muscles.

Instructions

1. Sit upright on the machine with your feet flat on the floor. Grasp the wide handles with a neutral or overhand grip at chest height.
2. Maintain an upright posture with your chest up and core engaged throughout the movement.
3. Pull the handles toward your body, driving your elbows back while retracting your shoulder blades.
4. Bring the handles close to your chest at the peak of the movement.
5. Slowly return the handles to the starting position with control.
6. Repeat for the desired number of repetitions.

Tips

• Keep your back straight and avoid rounding your spine during the movement.
• The wider grip emphasizes middle back and trap activation compared to narrow grips.
• Focus on pulling with your back muscles rather than relying heavily on your arms.
• Maintain a slight bend in your knees to prevent strain on the lower back.