Chest-Supported Machine Row

Lats, Rhomboids, TrapsHammer Strength machine

The chest-supported row machine safely targets your upper and mid-back. The chest pad unloads your lower back, letting you focus entirely on squeezing your shoulder blades. It's an excellent choice for isolating the lats and rhomboids.

How to do it

1Adjust the seat height so the chest pad rests against your upper chest.

2Grab the handles and press your chest firmly against the pad.

3Initiate the movement by squeezing your shoulder blades and pulling the handles toward you.

4Drive your elbows past your torso and pause briefly at the peak of the contraction.

5Slowly return to the starting position under control, keeping your chest glued to the pad.

Common mistakes

Lifting your chest off the pad—this shifts the load to your lower back and compromises safety.

Shrugging your shoulders toward your ears—this overloads your upper traps and neck.

Pulling only with your arms without retracting your shoulder blades—this reduces back engagement.

Breathing

Exhale as you pull the handles toward you, and inhale as you slowly return to the starting position.

Make it harder or easier

To make it easier, lower the weight. To make it harder, perform the exercise one arm at a time.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.