Chest-supported machine row
Back · Machine · also biceps and the back of the shoulders
Set up
A chest-supported row machine. Set the seat so the pad sits on your chest and you can just reach the handles.
Steps
- Sit with your chest against the pad and your feet flat.
- Hold the handles with your arms straight.
- Pull the handles towards you, squeezing your shoulder blades together.
- Let your arms straighten slowly.
Keep in mind
- Chest stays on the pad
- Lead with your elbows
- Shoulders down, away from your ears
Common mistake
Lifting your chest off the pad to jerk the weight. Stay on the pad and go lighter.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.