Chest-Supported Row
A row with your chest on a pad, so the lower back rests and you cannot cheat the weight up with your hips.
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Muscles worked
Target
Also works
- Equipment
- Machine, Chest-supported row machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the chest-supported row
- 1Set the seat so the top of the pad sits at your upper chest and the handles are within reach.
- 2Sit with your chest against the pad and grip the handles with straight arms.
- 3Row the handles back until your elbows pass your torso, squeezing your shoulder blades.
- 4Let the arms reach forward slowly until the shoulder blades spread.
When to pick it: Pick it for back volume when your lower back is tired from squats or deadlifts.
Form cues
- Chest stays glued to the pad
- Lead with the elbows
- Pause with the shoulder blades squeezed
Common mistakes
- Peeling the chest off the pad to finish the rep
- Shrugging the shoulders up
- Short reps without the forward stretch
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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