Chest-Supported Row Machine

Lats, Traps, Rear Delts, BicepsMachine

A chest-supported machine row that isolates the lats, traps, and biceps. The chest support eliminates lower back load and prevents swinging.

How to do it

1Adjust the seat or pad height to fit your frame comfortably.

2Press your chest firmly into the pad and grab the handles.

3Initiate the movement by retracting your shoulder blades, then pull the handles back, driving your elbows behind you.

4Pause briefly at peak contraction, squeezing your back hard.

5Slowly extend your arms back to the start position, feeling a full stretch across your upper back.

Common mistakes

Lifting your chest off the pad as you pull shifts load to your lower back and ruins isolation.

Using momentum and jerking the weight reduces control and increases tendon strain.

Pulling through a short range without squeezing your shoulder blades limits back activation.

Breathing

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

Make it harder or easier

To make it easier, reduce the weight; to make it harder, add a two-second hold at peak contraction.

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.