Bent Over Wide Grip Row Machine (chest supported)

Hinge forward so your chest rests on the chest pad, plant both feet firmly, and take the outer wide handles with an overhand grip. Keep your back straight and start with your arms hanging long and your shoulder blades spread apart.

Flare your elbows out and up and pull the handles up to chest height. Keep a wide angle between your elbows and torso and squeeze your shoulder blades hard toward the middle of your back.

Briefly squeeze your shoulder blades at the top, then slowly straighten your arms and lower the handles. Keep your chest on the pad and feel your shoulder blades spread and your upper back lengthen.

Focus on your upper back and rear delts drawing your shoulder blades together. The wider your elbows flare, the more the work shifts from your lats to your upper back.

Shrugging your shoulders toward your ears as you pull loads your neck and upper traps. Don't lift your chest off the pad to swing the weight; use a load that lets you control your shoulder blades.

Exhale as you pull and inhale as you lower. Breathing while your chest lightly presses into the pad keeps your torso steadier.

Focusing on pulling your shoulder blades back rather than lifting your elbows high at the top reduces shoulder strain. Use slightly less weight than the neutral-grip version and make sure you feel the upper-back squeeze first.