Chest Supported Row Machine
Builds your upper back and lats. Better pulling strength supports posture and makes many gym lifts more stable.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position yourself against the chest pad so your chest is firmly supported on the bench and your feet are planted firmly on the floor.
- 02
Adjust the chest pad height and machine resistance so you can reach the handles with straight arms without hyperextending your shoulders.
- 03
Grip the handles with a neutral or narrow grip, brace your core, and begin the row by pulling your shoulder blades back together, then bend your elbows and pull toward your chest until you feel a strong contraction in your back.
- 04
Hold the contraction briefly, then return under control to the starting position with straight arms without jerking.
Beginner's guide
§ 03 · GuideBuilds your upper back and lats. Better pulling strength supports posture and makes many gym lifts more stable.
You should feel it in your upper back and lats, around the shoulder blades. It should not be felt mainly in your biceps or shoulders.
A common mistake is pulling with your arms and using momentum. Start by squeezing your shoulder blades together and keep your chest firmly on the pad.
How to get started at the gym
§ 04 · SisuLiftChest Supported Row Machine is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your body and pull your shoulder blades back together before bending your arms. Avoid using momentum and choose a resistance that allows you to achieve a full contraction under control.
An effective exercise for the lats and upper back muscles that reduces lower back strain thanks to the chest support.
More exercises: Back
§ 06 · Same muscles
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