Chest Supported Row

Technique

How to perform Chest Supported Row

1. Adjust the chest‑supported row machine so the pad rests comfortably at mid‑chest level and the seat height allows your arms to fully extend without shrugging your shoulders.
2. Sit with your chest firmly against the pad, feet planted on the platform, and grasp the standard neutral or pronated handles (hands just outside shoulder width).
3. Brace your core and keep your spine neutral; this is your starting position.
4. Exhale as you pull the handles toward your lower rib cage, driving your elbows back and close to your torso while squeezing your shoulder blades together.
5. Pause briefly at full contraction, maintaining tension in your mid‑back and rear delts.
6. Inhale as you slowly extend your arms, allowing the handles to return to the starting position under control without letting the weight stack touch.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi, Trapezius.