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Chest Supported Row

Middle BackMachineBeginner

A row done face-down on an inclined pad. The chest support removes the lower back and hips entirely, so every rep is the mid back and nothing else.

Mid Row (Machine)

Middle BackMachineBeginner

The seated row machine found in every commercial gym — chest against the pad, handles pulled to the midsection. The chest support takes the lower back and hips out of the movement, so the mid back does the work.