Strength

Chest-Supported Machine Row

by Kaira

A back row where the chest pad holds you, so the back muscles work and the lower back rests.

Chest-Supported Machine Row, frame 1 of 2Chest-Supported Machine Row, frame 2 of 2

How to do it

  1. Set the seat so the handles are at chest height and rest your chest against the pad.
  2. Pull the handles toward your ribs, squeezing the shoulder blades together.
  3. Let the arms straighten slowly while the chest stays on the pad.
Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8Dumbbell Bent-Over RowMiddle back · Intermediate · 3 × 10Inverted RowMiddle back · Intermediate · 3 × 10One-Arm Dumbbell RowMiddle back · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Chest-Supported Machine Row — how to do it, muscles worked · Sport AI