Chest-Supported Row Machine
Technique guide
Set-up
- Adjust the seat and chest pad so the handles are within reach with your arms straight.
- Sit facing the pad with your chest pressed against it.
How to do it
- Pull the handles back towards your ribs, driving your elbows behind you.
- Squeeze your shoulder blades together at the end.
- Let the handles return slowly until your arms are straight.
Coaching cues
- Your chest stays on the pad for the whole set.
- Pull with your back, not by leaning.
Common mistakes
- Lifting your chest off the pad to move the weight.
- Letting the weight stack crash between reps.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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