upper backmachine
neutral wide grip seated row
neutral wide grip seated row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit at the row station and grab the handle with a wide neutral grip (palms facing each other).
Step 2. Keep your back straight and pull the handle toward your mid-torso with elbows flared out.
Step 3. Focus on squeezing your shoulder blades together at the peak of the movement.
Step 4. Slowly return to the start while maintaining scapular control, avoiding leaning forward.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
rear deltbicepsforearmsrhomboidstraps
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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