Seated Row Vs Wide Seated Row



Seated Row (left) Vs Wide seated Row (right) 

Tale of the tape : Both similar movements done on a seat row cable machine. The seated row is used with the V Bar and the wide seated row is done with the lat pulldown bar or ring bar. 

The motion is down with a straight back and the arms pull back behind the body. These exercises are use to activate the lats and rhomboids. 

Verdic: Wide seated Row 

Each version hits the lats, however it is not the hand position which is important but your elbow. As you pull back with the wide grip version and hit peak contraction your upper arms will be perpendicular to your torso. This means you can draw a line fro your elbow across your upper lats and middle back. However doing this with the close grip version you cant do the same so only the lats and mainly the lower lats are being used. So for a wide back wide seated row is recommended. 

So do I recommend one other the other, yes I believe that the wide is a better version, however workouts should vary on a regular basis so doing one and then the other is recommended. Before doing any of these movements please seek advice on how to do them correctly as not to cause injury.


About nafctrainerjamie

I am a personal trainer at North Adelaide Fitness Centre in Adelaide South Australia. We have been awarded the Australian 2009 & 2010 best medium size gym.
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