Wide Grip Chest Supported Row
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.BACK
exercise_detail.description
The Wide Grip Chest Supported Row is a strength training exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It involves pulling a weight towards the chest while maintaining a wide grip on the handles, with the chest supported on an inclined bench to minimize lower back strain.
exercise_detail.how_to_perform
- Adjust the bench to an incline of approximately 30-45 degrees.
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Grasp the handles or barbell with a wide overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body stable throughout the movement.
- Exhale as you pull the weight towards your chest, squeezing your shoulder blades together at the top of the movement.
- Inhale as you slowly lower the weight back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Ensure your chest remains in contact with the bench throughout the exercise to support your back.
- Focus on squeezing your shoulder blades together to maximize engagement of the upper back muscles.
- Avoid using momentum; perform each rep with controlled motion.
- Keep your elbows slightly bent and avoid locking them out at any point during the exercise.
- Maintain a neutral spine by keeping your head aligned with your spine.
exercise_detail.common_mistakes
- Allowing the shoulders to round forward instead of keeping them retracted.
- Using momentum to lift the weight instead of controlled muscle engagement.
- Pulling with the arms instead of initiating the movement with the back muscles.
- Lifting the chest off the pad, reducing stability and support.
- Gripping the bar too wide, limiting the range of motion and engagement.
- Failing to fully extend the arms at the bottom of the movement.
- Arching the lower back excessively, risking strain.
- Not keeping the elbows aligned with the shoulders during the pull.
- Engaging the traps more than the lats, leading to improper muscle activation.
- Performing the exercise too quickly, compromising form and control.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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