Exercise guide
Chest Supported Row
The Chest-Supported Row trains the middle back and lats while a machine pad supports the torso. The biceps assist as the elbows bend and travel behind the body. Chest support reduces the ability to create momentum through the hips or lower back.
Training context
Before adding the Chest-Supported Row
Seat and pad position should allow the handles to be reached without rounding excessively or pressing the pad into the throat. Handle style may change the elbow path and grip.
The supported position makes the exercise useful for focused back training when lower-back fatigue would otherwise limit an unsupported row.
Technique overview
Keep the chest against the pad
Set the machine so your chest remains firmly supported and begin with the arms extended. Pull the elbows toward the hips or sides until the handles approach the torso. Pause without shrugging, then lower slowly. Avoid lifting the chest from the pad to create extra range.
Treat this as an overview and use a range, pace, and setup you can control.