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Strength Training

Chest-Supported Machine Row

The chest-supported machine row trains your back and arms by pulling handles toward your ribs while a pad supports your torso, reducing the effort needed to stabilize your lower back.

  • Beginner
  • Compound
  • Low injury risk
  • Rest 1 min 30 sec

How to do it

  1. Adjust the seat so the handles sit around mid-chest height.
  2. Sit with your chest resting against the support pad.
  3. Plant your feet on the floor or designated footrests.
  4. Grasp the handles with your arms extended.
  5. Pull the handles toward your ribs, following the machine’s path.
  6. Pause briefly at the end of the pull.
  7. Return the handles slowly until your elbows are nearly straight.

Form cues

  • Keep your wrists in line with forearms.
  • Keep your shoulders away from your ears.
  • Exhale as you pull.
  • Let your shoulder blades glide naturally.

Common mistakes

  • Rocking backward to finishReduce the weight until you can complete the pull without lifting your torso off the pad.
  • Forcing the handles too far backEnd the pull before your shoulders roll forward, even if the handles do not reach your body.
  • Reaching by rounding your torsoAdjust the chest pad, if possible, so you can reach the handles without collapsing your upper body.

Safety

Excessive weight or sudden pulls can strain your shoulders or elbows. Chest support limits torso movement but does not protect these joints from overload.

  • Check that the seat and any adjustable pad are locked before starting.
  • Secure the weight-stack pin fully or load both sides evenly on a plate-loaded machine.
  • Start with a light practice set before increasing the load.
  • Stop if you feel sharp pain or pinching.

If you have an existing shoulder or elbow injury, or the chest pad causes discomfort, seek advice from a physiotherapist before using this version.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Rear Delts
  • Traps

Equipment

  • Seated Row Machine

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min 30 sec

Choose a weight that leaves you able to perform about two more clean reps at the end of each set.

Variations

Harder