Back
Seated Machine Row (Wide Grip)
The Seated 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 20%, rhomboids 18% and rear delts 16%.
How to do it
- Set the seat so the wide handles are at chest height and the chest meets the pad.
- Sit tall and grip the outer handles overhand.
- Start with the arms straight and the shoulder blades spread.
- Row the handles back with the elbows flared out until they pass the torso.
- Return slowly until the arms are straight.
Tips
- Keep the elbows about level with the lower chest at the end.
- Think of squeezing the shoulder blades together, not down.
Common mistakes
- Dropping the elbows to the sides.
- Leaning back off the pad.
- Shrugging the shoulders at the end.
Muscles worked by the Seated 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.
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.
Seated Machine Row (Wide Grip) alternatives
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Frequently asked questions
What muscles does the Seated 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 Seated Machine Row (Wide Grip) good for beginners?
Yes. The Seated 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 Seated 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 Seated 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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