Strength exercise

Seated Row Machine (Wide Grip)

How to do it

Sit at the row machine and attach a wide bar handle, feet on the platform, knees softly bent.
Grip the bar with hands well outside shoulder width and sit upright with arms extended.
Pull the bar toward the upper chest by flaring the elbows out to the sides, shifting emphasis onto the upper back and lats while the biceps and forearm flexors work to hold the wide grip.
Keep the chest lifted and the wrists firm as the wide hand position increases the grip demand.
Squeeze the shoulder blades together at the top of the pull before releasing forward.
Return to full arm extension under control, exhaling on the pull and inhaling on the return.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises