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

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