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How to Do Chest Supported Row Machine — Form, Muscles & Tips

Learn how to do the Chest Supported Row Machine: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit facing the chest supported row machine and lean your chest against the pad.
  2. Grip both handles and let your arms fully extend forward.
  3. Pull the handles back by driving your elbows behind your body.
  4. Squeeze your shoulder blades together at the peak contraction.
  5. Return to full extension with control for 3-4 sets of 10-15 reps.