Back · Machine

Chest-Supported Row Machine

Beginner

A machine row that supports your chest to minimize lower back involvement and maximize upper back development.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Arms extended forward, chest on the pad
Shoulders controlled and set down
2
Finish Pose
Elbows driven back, handles pulled in
Chest on the pad, upper back engaged
Training Cues
✓Keep your chest firmly on the pad throughout
✓Drive your elbows back tight to your sides
✓Control the movement on the way out and squeeze on the way in
Watch For This
✕
Don't shrug your shoulders or let them roll forward
✕
Don't jerk or use momentum to move the weight
✕
Don't lift your chest off the pad during movement

💪 Primary Muscles

● PRIMARY
1/5
Lats

Lats

Swipe to explore

Primary
Latissimus DorsiRhomboidsMiddle Trapezius
Secondary
Posterior DeltoidBiceps Brachii

Pro Tip

Focus on pulling with your elbows, not your hands. Think about squeezing your shoulder blades together at the end of each rep.

BLCPA Coach

Your plan. Explained.

I'm your BLCPA Coach. I already have the context behind your current plan and progress. Ask me why something was programmed, what changed, or what your data means.

Quick questions