Wide-Grip Seated Row
Equipment
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Bar Attachment
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Seated Cable-Row Machine
Purposes
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Latissimus dorsi ("Wing" muscles) strength
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Upper back strength
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Rear deltoid strength
Description
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Seated with your legs slightly bent in front of you, hold the bar at abdominal level, hands wider than shoulders.
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Keep your chest up and your trunk stabilized.
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Pull the bar straight back toward your abdomen, keeping the elbows out to your sides.
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Return slowly forward until your arms are straighten again.
ProTip
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"Pull" the weight with the latissimus dorsi muscles (the "wings")
Mistakes
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Shrugging the shoulders up as you pull the handles
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Dropping the elbows or tucking them into the torso
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Bending the wrists as you pull the handles
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Leaning back excessively