Quick Answer
Wide Row is a beginner strength exercise that targets your middle back. It uses a other. Set a bar (e.g., Smith machine, rack) at waist height.
Video Tutorial
How to Perform the Wide Row
- 1
Set a bar (e.g., Smith machine, rack) at waist height.
- 2
Lie underneath the bar, face up.
- 3
Grasp the bar with a wide overhand grip (wider than shoulder-width).
- 4
Extend legs, keeping body straight from head to heels, core engaged.
- 5
Pull your chest towards the bar by bending elbows and retracting shoulder blades.
- 6
Keep elbows flared out due to the wide grip.
- 7
Pause briefly at the top, then slowly lower back to the starting position.
- 8
Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Wide Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Wide Row work?
The Wide Row primarily works your middle back. Secondary muscles include the lats, biceps and traps.
What equipment do I need for the Wide Row?
The Wide Row needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Wide Row suitable for beginners?
Yes. The Wide Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Wide Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Wide Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.