Machine Row (chest-supported)

Chest support completely removes lower-back fatigue and swinging: all the energy goes to your back. One of the best places to accumulate heavy rowing sets.

• Compound
• Machine
• Beginner

How to do it

• Chest firm against the pad the whole time
• Pull by driving your elbows back and down
• Squeeze your shoulder blades for 1 s at the end
• Return slowly into a full stretch without lifting your chest off

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s squeezing your shoulder blades, return for 2–3 s under control

Common mistakes

• Lifting your chest off the pad with momentum
• A partial range
• Setting the seat height badly

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps

Alternatives

• Seated Cable Row
• Chest-Supported Machine Row