Wide-Grip Chest Supported Row

Technique

How to perform Wide-Grip Chest Supported Row

1. Adjust the chest‑supported row machine so the pad rests comfortably at mid‑chest level and the seat height lets you fully extend your arms without shrugging your shoulders.
2. Grasp the wide pronated handles (palms facing down) with your elbows flared slightly outward, plant your feet firmly on the platform, and brace your core.
3. This is your starting position.
4. Exhale as you pull the handles toward your lower chest, driving your elbows back in line with your shoulders and squeezing your shoulder blades together.
5. Pause briefly at full contraction to maximize engagement of the upper‑back and rear‑shoulder muscles.
6. Inhale as you slowly extend your arms to return the handles to the starting position, maintaining control and avoiding any momentum.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Infraspinatus, Rhomboid Major, Trapezius.