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Chest-Supported Machine Row

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Mid back

Primary: Middle Back

Secondary: Lats (lats), Biceps, Shoulders (rear delts)

How to

  1. 1Adjust the seat and chest pad so you can reach the handles with your arms straight and your chest firmly against the pad.
  2. 2Pull the handles back, driving your elbows past your torso and squeezing your shoulder blades together.
  3. 3Pause, then return slowly until your shoulder blades spread apart.
  4. 4Do not lift your chest off the pad or shrug.