Plate-Loaded Chest-Supported Row

LatsChest-Supported Row Machine

A chest-supported machine row using weight plates. Isolates the lats and upper back safely without spinal loading.

How to do it

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

2Grasp the handles with an overhand or neutral grip, maintaining a neutral spine.

3Initiate the pull by retracting your shoulder blades together.

4Drive your elbows back and pull the handles toward your midsection.

5Lower the weight back down with control until your arms are extended, keeping your chest glued to the pad.

Common mistakes

Lifting your chest off the pad to swing the weight back.

Shrugging your shoulders toward your ears instead of pulling with your lats.

Letting the stack or weight drop uncontrolled at the bottom.

Breathing

Exhale as you pull the handles to your torso; inhale as you extend your arms.

Make it harder or easier

To make it easier, lighten the load on the machine.

To make it harder, hold peak squeeze for one to two seconds on every rep.

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.