Wide-Grip Chest Supported Row

Technique

How to perform Wide-Grip Chest Supported Row

1. Adjust the seat and chest pad so your chest is supported and you can reach the wide handles with extended arms.
2. Take the pronated handles, plant your feet on the machine's support and keep your chest against the pad.
3. Pull toward your lower chest with the elbows traveling outward and back near shoulder height, rather than tucking them toward your waist.
4. Let your shoulder blades draw together without lifting your chest from the pad or shrugging toward your ears.
5. Return the handles under control as your elbows extend and your shoulder blades move forward.
6. Keep the torso supported throughout each repetition.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.