Strength

Machine Wide Row

The Machine Wide Row exercise strengthens upper back muscles, improves posture and stability, and enhances overall back health. It also boosts endurance in muscles used in rowing motion.
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Machine Wide Row instructions
Step-by-step instructions
1
Approach the machine with your feet shoulder-width apart.
2
Sit down and hold the bars with your palms facing downwards.
3
Pull the bars towards you until they reach your chest level.
4
Slowly extend your arms back, returning the bars to the starting position.
5
Repeat this motion, making sure not to hunch your back or use your momentum to pull the bars.
Approach the machine with your feet shoulder-width apart.
Sit down and hold the bars with your palms facing downwards.
Pull the bars towards you until they reach your chest level.
Slowly extend your arms back, returning the bars to the starting position.
Repeat this motion, making sure not to hunch your back or use your momentum to pull the bars.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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