Wide-elbow machine row

This horizontal pull variation targets Upper back and recruits Rear delts; traps as support. The intended training outcome is bias upper-back musculature with elbows away from torso. The exercise stands out because of more rear-delt/upper-back bias than a tucked row.
Back
Compound

At a glance

Difficulty
Intermediate
Exercise Type
Hypertrophy
Muscle Group
Upper Back
Equipment
Machine
Force Type
Pull
connection_pattern [#1105] Created with Sketch. Mechanics
Compound

Why this exercise matters

Wide-elbow machine row matters because it has a clearly defined training role: Bias upper-back musculature with elbows away from torso. Its structure keeps the exercise choice specific to the intended adaptation.
  • Primary stimulus — Upper back leads the movement; Rear delts; traps contributes.
  • Programming role — Bias upper-back musculature with elbows away from torso.
  • Why this version — More rear-delt/upper-back bias than a tucked row.

How to perform

Use 2–4 × 10–15 reps as a working template and allow about 2min between sets. The aim is repeatable tension, not simply moving the heaviest load.
  1. Equipment setup — Prepare Row machine and choose a load that preserves the intended horizontal pull.
  2. Starting position — Brace against the support or footplates and begin with long arms and a quiet torso.
  3. Repetition path — Draw the elbows back and bring the shoulder blades together, then release slowly.
  4. Exercise-specific cue — Use a chest pad and pain-free shoulder path.
  5. Set endpoint — End the set when the target muscles can no longer control the same path and tempo.

What to avoid

The main safeguard is exercise-specific: Use a chest pad and pain-free shoulder path. Load and range should preserve the defining horizontal pull pattern.
  • Setup risk — Confirm that Row machine is stable and correctly adjusted before loading.
  • Technique limit — Do not chase repetitions once the intended path changes or another body segment takes over.
  • Joint response — Reduce load or range for sharp, increasing, or joint-specific pain.
  • Progression — Add resistance only after the listed cue can be maintained across the whole set.

Target Muscle