Chest-Supported Machine Row
Upper backCompoundPullMachineBeginner
Seated row with the chest against the machine pad. The support removes the lower-back work and isolates the pull: the entire load goes to the upper back and lats.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Adjust the seat so your chest rests fully on the pad.
- 2.Grab the handles with arms extended.
- 3.Pull driving the elbows back and squeezing the shoulder blades together.
- 4.Return with control until the arms are straight.
Common mistakes
- ●Lifting the chest off the pad to gain range
- ●Shrugging as you pull
- ●Yanking with torso momentum
- ●Letting the weight drop on the return
Proper technique
The chest stays glued to the pad through the whole range: if it lifts, the weight is too heavy. Elbows travel back and down, and the shoulder blades finish the pull by squeezing together.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
- Mid traps
- Lower traps
- Rhomboids
Secondary
- Biceps brachii
- Rear deltoid
- Teres major
- Infraspinatus
- Teres minor