Chest-Supported Machine Row

Muscles Worked

How to Perform

1. 1

   Adjust the seat and thigh pad so you are in a stable, upright position. Grip the handles or bar with arms fully extended.

2. 2

   Pull the weight toward your body by driving your elbows back and squeezing your shoulder blades together.

3. 3

   Hold the contracted position for a beat, then slowly return to the starting position with full arm extension.

4. 4

   Avoid jerking or using body momentum. Let the machine guide the path and focus on the muscle contraction.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

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