Kysero
Try for free

Lats · Beginner

Chest-Supported Machine Row

Guided supported row for controlled upper-back work.

View instructionsAll exercises
Back to all exercises
Chest-Supported Machine Row demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Seated Row Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the chest pad so the handles line up with the ribs.
  2. 02Press the chest into the pad and place the feet firmly on the supports.
  3. 03Start with the arms long without letting the shoulders collapse forward.
  4. 04Pull the handles toward the ribs while the torso stays glued to the pad.
  5. 05Lower slowly until the arms extend again.

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder