Chest Supported Machine Row
EquipmentChest Row Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms
Stabilizer:Core
📋 How to Perform
- Adjust the machine: Before you begin, adjust the seat height so that your chest is comfortably resting on the pad and your feet are flat on the ground.
- Adjust the handles to a position that allows you to fully extend your arms without having to lean forward or backward.
- Begin with proper posture: Begin the exercise with proper posture by sitting tall, engaging your core, and keeping your shoulders down and back.
- Grab the handles: Grasp the handles with an overhand grip and retract your shoulder blades. Keep your elbows close to your sides.
- Pull back: Slowly pull the handles back toward your chest while keeping your elbows close to your sides.
- Focus on using your back muscles to perform the movement, rather than just pulling with your arms.
- Squeeze your shoulder blades together at the end of the movement.
- Return to the starting position: Slowly return the handles to the starting position, but don't let the weight stack touch down between reps. This helps keep tension on your muscles throughout the exercise.
- Repeat: Complete your desired number of reps, keeping your form and posture consistent throughout the exercise.
⚠️ Common Mistakes to Avoid
- Lifting the chest off the pad to pull, which uses body sway instead of the upper back.
- Shrugging the shoulders toward the ears at the end of the pull, which shifts work to the upper traps.
- Letting the handles snap forward between reps, which drops tension and yanks on the shoulders.
