Chest-Supported Machine Row

Chest support removes lower-back fatigue; lets you accumulate back volume safely.

• Compound
• Machine
• Beginner

How to do it

• Chest firm against the pad
• Pull with your elbows, squeezing your shoulder blades back
• Stretch out fully in front without rounding over
• Controlled pace, a marked contraction

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Pull for 1 s squeezing your shoulder blades, lower for 2 s under control

Common mistakes

• Lifting your chest off the pad with momentum
• A partial range
• Shrugging your shoulders instead of pulling with your back

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Rear delt

Alternatives

• Single-Arm Dumbbell Row
• Barbell Row