Exercise Guide
Chest Supported Row
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.
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Primary Muscle
Middle Back
Equipment
Machine
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Compound
Secondary Muscles
- 1
Set the pad height so your chest rests on it with your arms able to hang straight down to the handles.
- 2
Lie face-down against the pad, plant your feet, and take a handle in each hand.
- 3
Pull the handles toward your hips, driving your elbows back and squeezing your shoulder blades together.
- 4
Lower under control until your arms are straight and your shoulder blades have travelled forward.
- ★Chest stays glued to the pad. Peeling off it turns this into a worse bent-over row.
- ★Because there is no cheating available, use less weight than you would standing - that is the point of the exercise.