Machine Wide-Elbow Upper-Chest Row
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Muscles worked
- High load
- Traps · Mid
- Medium load
- Delts · Rear and Upper back · Rhomboids
- Low load
- Biceps and Forearms
Primary muscles
How to do it
Adjust a chest-supported row machine so the handles travel toward your upper chest. Hold a wide grip and pull with your elbows out, drawing your shoulder blades together without lifting your shoulders. Pause briefly, then return under control without letting your torso leave the pad.
Form cues
- Keep your chest against the pad.
- Pull your elbows out toward upper-chest height.
- Draw your shoulder blades together without shrugging.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.