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Chest Supported Machine Row (Wide Grip)
The Chest Supported Machine Row (Wide Grip) is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: mid traps 21%, rhomboids 19% and rear delts 17%.
How to do it
- Set the chest pad so the wide handles are just within reach with straight arms.
- Lie on the angled pad with the chest supported and the feet on the foot plates.
- Grip the wide handles overhand.
- Row the handles back with the elbows flared out until they pass the torso.
- Lower the handles slowly until the arms are straight.
Tips
- Pull toward the upper chest to bias the upper back.
- Squeeze the shoulder blades together at the top for a one count.
Common mistakes
- Pushing the chest off the pad to finish the rep.
- Tucking the elbows in to the sides.
- Letting the weights drop at the bottom.
Muscles worked by the Chest Supported Machine Row (Wide Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The pad takes the lower back out. Elbows flared away from the body turn the row into horizontal abduction. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Chest Supported Machine Row (Wide Grip) alternatives
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Frequently asked questions
What muscles does the Chest Supported Machine Row (Wide Grip) work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), biceps (short head) and brachialis assist.
Is the Chest Supported Machine Row (Wide Grip) good for beginners?
Yes. The Chest Supported Machine Row (Wide Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Chest Supported Machine Row (Wide Grip)?
For example the Hammer Strength High Row, Machine High Row and Machine Row (Pronated Grip). They train mostly the same muscles.
How do you make the Chest Supported Machine Row (Wide Grip) harder?
Add weight or reps, or move on to the High Cable Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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