Chest-Supported Machine Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Set the seat height so the handles align with the lower to mid-chest, then press your chest firmly against the pad throughout every rep.
• Grip the handles shoulder-width with a neutral or overhand grip and lightly retract the shoulder blades before initiating the pull.
• Drive the elbows straight back, keeping them close to the sides, until the hands are level with the chest.
• Extend the arms slowly back to full stretch, allowing the shoulder blades to protract completely before beginning the next rep.

Common mistakes

• Lifting the chest off the pad to generate momentum, which defeats the purpose of the support and reduces back isolation.
• Flaring the elbows too wide, shifting the load from the mid-back onto the rear deltoids.
• Rushing the eccentric and not allowing full scapular protraction at the end of each rep, shortening the effective range of motion.

Frequently asked questions

What grip width should I use on the chest-supported machine row?

A shoulder-width neutral grip emphasises the lats and mid-back. A wider overhand grip involves more rear deltoid and upper traps. Choose based on which area of the back you want to target most.

How does the chest-supported row differ from a barbell or cable row?

The chest pad eliminates the need to stabilise the torso, so momentum from the lower back is removed from the equation. This makes it easier to isolate the back musculature, though it also means you cannot use as much total load as in a free-weight row.

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