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Machine Wide-Grip Row
Seated cable row with wide overhand grip targeting lats, rhomboids, and traps to build upper back width and thickness for hypertrophy and improved posture.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Lower Back, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Upper Traps, Mid Traps
Shoulders
7/10Rear Delts
Biceps
5/10Lower Back
4/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat so chest aligns with cable pulley. Sit with feet on platforms, grasp wide bar overhand wider than shoulders, arms extended.
- Drive elbows back at shoulder height, pulling bar to lower chest.
- Squeeze shoulder blades together at peak contraction.
- Hold briefly, then slowly extend arms to start.
- Allow shoulder blades to protract naturally during return.
- Maintain upright torso throughout.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows at shoulder level
- Chest up, neutral spine
- Control the return
- No momentum
Breathing
Inhale as you extend arms; exhale as you pull bar toward torso and brace core.
Tempo
3-1-2
Range of Motion
From full arm extension with slight elbow bend to bar contacting lower chest, elbows behind torso.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Start light to master form
- Keep shoulders down away from ears
- Control eccentric to prevent strain
- Stop if lower back discomfort
Spotting
Not required; machine provides safety. Use pin safeties if available.
Common Mistakes
- Rounding the back
- Shrugging shoulders
- Flaring elbows wide
- Using body swing
- Incomplete stretch
When to Avoid
- Shoulder impingement
- Lower back injury
- Elbow tendonitis
Flexibility Needed
- Shoulder external rotation
- Thoracic extension
Build Up First
- Basic seated posture
- Scapular retraction awareness
Also known as
Wide-Grip Seated Cable Row, Wide-Grip Low Row
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