Chest-supported machine row
- Basic
- Machine
Chest on the pad, squeeze shoulder blades back
Muscles worked
- Primary:
- Back
- Secondary:
- Rear delts, Biceps
How to do it
- Set the seat so the handles are at chest height and rest your chest on the pad.
- Pull the handles, driving the elbows back and squeezing the shoulder blades together.
- Return until your arms are fully straight without lifting your chest off the pad.
Common mistakes
- Leaving the pad to get momentum.
- Shrugging your shoulders towards your ears as you pull.
Tips
- With your lower back supported you can take your back close to failure safely.
- Neutral grip for more lats; flared elbows for more upper back.