Wide-Grip Seated Rows


To perform wide-grip seated rows, start by sitting down a few feet from the low pulley with your feet braced against the machine. Grab the bar with an overhand grip and your hands spaced a little wider than shoulder-width apart. Pull the bar towards your chest while at the same time straightening your back.


Pull your elbows back and squeeze your shoulder blades at the end of the movement, holding a short isometric contraction if you wish. Return to the starting position slowly and under control.

Tips

* A wide grip limits the range of motion of this exercise and decreases the involvement of the biceps. As a result, more of the effort is focused on the latissimus dorsi during this movement than during regular seated rows.

 Variation with Underhand Grip


In this variation, the movement is performed exactly as described above except an underhand grip is used. An underhand grip will shift most of the effort of the exercise from the latissimus dorsi to the trapezius, specifically the lower portion. At the same time, an underhand grip will put the biceps in their strongest position and thus make the exercise easier to perform than the overhand variation.





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