Chest-Supported Machine Row
Chest-supported row eliminates momentum
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie chest down on pad
- Step 2: Grip handles
- Step 3: Pull handles to sides
- Step 4: Squeeze upper back
- Step 5: Lower controlled
Equipment
- Chest-supported row machine optional
Coaching tips
Benefits
Chest-supported row eliminates momentum
Common mistakes
Lifting chest off pad
Make it harder
Pause at top
Make it easier
Standard seated row
Breathing
Exhale pulling, inhale returning
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.