Chest-Supported Machine Row

A seated rowing machine exercise with a chest pad that supports the torso, so the lats and the muscles between the shoulder blades do the pulling and the lower back stays out of it. You pull the handles back by driving the elbows behind you, then let them return forward with control.

How to do it

1. Adjust the seat so the handles sit at lower-chest height, then sit with your chest against the pad and your feet planted.
2. Reach forward and take the handles with your arms extended and your shoulders relaxed.
3. Brace your trunk, then pull the handles back by driving your elbows behind you.
4. Squeeze your shoulder blades together at the end of the pull without lifting your chest off the pad.
5. Pause briefly, then extend your arms to return the handles forward under control.
6. Repeat for the planned repetitions, keeping your chest on the pad throughout.

Tips

• Pull with the elbows rather than the hands, so the lats and mid-back lead and the biceps assist.
• Keep the chest on the pad and the shoulders down; shrugging or leaning back turns the row into an upper trapezius pull.
• Let the shoulder blades spread forward at the start of each repetition to get a full stretch before the next pull.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps