Chest Supported Machine Row

Description

Sit chest-to-pad on a plate-loaded machine and row the neutral handles to your lower ribs to build your back while your lower back rests. Most of the pull comes from your lats and teres major along the sides of your back, the middle and lower traps between your shoulder blades, and the rear delts with the small infraspinatus and teres minor behind each shoulder; biceps and forearms only assist. The pad holds your torso in place, so there's nothing to swing. That suits beginners and days when squats or deadlifts have already worn out your lower back. Elbows kept close give the lats more work than the wide overhand version.

How to Perform

1. Load the same plates on both horns while the handles rest in their start position. The arms move independently, so mismatched plates mean mismatched sides.
2. Set the seat so the top of the chest pad sits at your breastbone, below the collarbones, with the handles level with your lower chest.
3. Sit tall with your feet on the foot plate, knees bent about 90°, and lean your chest lightly into the pad.
4. Take the vertical handles with a neutral grip, hands about shoulder-width apart. If you can't reach them with straight arms, adjust the chest pad.
5. Start the pull with your shoulder blades: draw them back and down, then drive your elbows back along your sides, about 30–45° from your body.
6. Row until your elbows pass your torso and your hands reach your lower ribs. Squeeze for a second, chest still on the pad.
7. Take 2–3 seconds on the return, until your arms are straight and your shoulder blades spread. Don't let the plates touch down between reps.
8. At the end of the set, walk the handles back to their resting spot before you let go and stand up.