Wide Grip Seated Row

Much like the cable row machine, the wide grip row machine was made to, well, give you a wider back. With its grip specifics, this machine will allow you to blast the latissimus dorsi (LD) & teres major (TD). Those two are the primary muscles you want to develop when the goal is a wide back.

Try adding this into your back workout routine 1-2x a week. I recommend you perform 5 sets in the 10-12 rep range and focus on your form and mind muscle connection on this move. 

execution

  1. 1
    Sit down on the machine
  2. 2
    Place your feet on the platform
  3. 3
    Grab the handles
  4. 4
    Keep torso straight without hunching
  5. 5
    Pull back with your elbows close to the body
  6. 6
    As you pull, extend your torso back
  7. 7
    Squeeze the back muscles hard and hold the peak flexion briefly
  8. 8
    Come back down slowly, maintaining tension on the back

You May Also Like...

Single Arm Decline Crunch

Single Arm Decline Crunch


Single Arm Decline Crunch
alternating superman exercise

Alternating Superman


Alternating Superman
Barbell row

Barbell Row


Barbell Row
Barbell Shrugs

Barbell Shrugs


Barbell Shrugs
Lying down face up alignment alternating superman

Floor Pull Overs


Floor Pull Overs
Lat Pulldown

Lat Pulldown


Lat Pulldown