Chest-Supported Machine Row: how to do it right
In short: A chest-supported horizontal pull that targets back thickness, with maximum tension at mid-range as your elbows pass along your torso.
How to do it, step by step
- 1Set the seat height so the handles are at mid-chest level, sternum pressed firmly against the pad.
- 2Grab the handles with straight arms, let the shoulder blades spread forward at the start of the range for a real stretch.
- 3Pull leading with your elbows back, bring them along your torso without flaring your arms.
- 4Squeeze your shoulder blades at the end of the pull, then return under control of the opening without losing tension.
- 5Keep a continuous rhythm, about 2 seconds on the return, no jerking or dead time.
The mistake to avoid
Don't shrug, pull with your elbows toward the back.
Other common mistakes
- Pulling with your hands and biceps rather than your back: think about leading with your elbows and squeezing your shoulder blades.
- Lifting your chest off the support to yank the load: keep your sternum glued, reduce the weight if needed.
- Flaring your elbows on a high pull, which recruits the rear delt too much: bring your elbows close to your torso.
- Rushing the return by letting go all at once: control the opening to keep tension in the middle.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Back (width), Biceps
Lats and teres major to bring the arms back, rhomboids and mid traps to squeeze the shoulder blades (thickness), rear delt in support. The biceps and brachialis bend the elbow as secondary movers. The chest support isolates the back by removing the lower back.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Sternum pressed on the support, grab the handles with straight arms and let the shoulder blades spread forward for a real stretch. Pull leading with your elbows back along your torso, squeeze your shoulder blades, then return under control of the opening without losing tension.
How far should I pull?
Go for the full stretch with arms straight in front, then pull until your elbows pass along your torso. The tension peak is there, at mid-range, not at the final lockout. Do not linger on the end, play the middle smoothly across the whole range you control.
I don't feel anything, is that normal?
You should feel your mid back, between the shoulder blades, and the lats on the sides. If you only feel your arms, you are pulling with your hands: lead with the elbows and think about bringing the shoulder blades together at mid-range, not just moving your hands back. Slow down slightly at that exact moment.
How fast should I do the movement?
Pull firmly, breathe out as you bring your elbows back, then brake the return over about 2 seconds keeping tension. Continuous rhythm, no jerking or dead time, it is the mid-range that does the work.
How should I breathe?
Breathe in with straight arms in the open position, breathe out during the pull as you bring your elbows back. Keep a light abdominal brace and your sternum pressed to stabilize your torso without arching your lower back.