Chest-supported machine row

A controlled strength exercise for upper back, lats and biceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Adjust the seat and chest pad with staff so the handles are easy to reach. Keep the feet supported and select a light resistance.
2. Pull the handles toward the ribs while keeping the chest against the pad.
3. Extend the arms slowly without letting the weight stack crash.

Muscles involved

Upper back, lats and biceps.

Common mistake to avoid

Avoid lifting the chest away from the pad to move the handles.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Supported dumbbell row
• Seated cable row
• Lat pulldown
• Assisted pull-up

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