Chest-Supported Row
Muscles: Back, Biceps, Rear Delts
Set up the machine
- Chest pad so you reach the handles with straight arms
- Chest stays on the pad the whole set
- Feet planted on the floor or footrest
Form tips
- Chest firmly on the pad, feet planted
- Start each rep by pulling the shoulder blades back
- Drive the elbows back along the body
- Pause briefly, then return slowly to a full stretch
Common mistakes
- Lifting the chest off the pad to get more swing
- Pulling with the hands instead of the back