Machine · Back
Chest-supported row machine at the gym
The chest-supported row machine is a rowing machine for your back where your torso rests on a pad. It reduces stress on your lower back and helps you better target your back muscles. It works well for beginners and for adding extra back volume to a more advanced program.
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The essentials
- Keep your chest on the pad the whole time.
- Drive your elbows back and squeeze your shoulder blades.
Muscles worked
- Primary
- Back
Setup
- Adjust the seat height so the handles are around the level of the lower chest or slightly below when your arms are extended.
- Place your chest firmly against the pad, with your feet flat on the platform or floor, depending on the machine.
- Choose a comfortable grip on the handles so your shoulders don’t have to reach all the way forward at the start.
- Select a weight on the stack with the pin that you can control on every rep.
- Keep your shoulders slightly pulled back, without shrugging them up towards your ears.
How to do it
- Sit upright with your torso on the pad, eyes forward and core braced.
- Start with your arms almost straight in front of you, shoulders under control, without rounding your back.
- Inhale, then begin the row by moving from the shoulders first, pulling the handles towards you.
- Pull the handles towards the lower chest or upper abdomen, depending on the machine’s path, without aggressively arching your back.
- Hold the close position for about one second, keeping your shoulders away from your ears.
- Exhale as you control the return of the handles over 2 to 3 seconds until your arms are almost straight again, then start the next rep.
Common mistakes
Leaning and using body momentum to pull
Instead : Keep your chest glued to the pad the whole time. If you have to lift your torso off the pad to finish the rep, the weight is too heavy; lower it and aim for a smooth motion.
Letting the shoulders travel too far forward
Instead : Keep some control at the shoulders. You can straighten the arms, but avoid fully rounding the upper back or losing tension at the front.
Shrugging the shoulders up to the ears
Instead : Think about pulling the shoulders back and slightly down as you row. If you mostly feel your neck and upper traps, slow down the movement and reduce the weight.
Pulling too fast and dropping the weight back
Instead : Use a controlled tempo: pull in 1–2 seconds, brief pause, then return in 2–3 seconds. If the stack slams at the bottom each rep, the movement is too rushed.
Coach tips
- Set your shoulders before the first rep: gently pull them back to place your back in a strong position.
- Keep your breathing steady: inhale as you let the arms go forward, exhale as you pull the handles toward you.
- If the machine allows for different grips, you can switch between narrower or wider grips to slightly change how your back feels the exercise.
- With the weight stack, you can use drop sets: near the end of the set, drop the pin to a lighter plate and squeeze out a few more controlled reps.
Variations
- Single-arm chest-supported row if the handles move independently, to focus on each side of your back.
- Chest-supported row with a longer pause (2–3 seconds) at the close position to increase time under tension without adding weight.
Sets and reps
This machine is often used for 3 to 4 sets of 8 to 15 repetitions, with a weight you can control through the full range of motion. It can be used as a main back exercise or as accessory work after other rows or vertical pulls.
Exercises on this machine
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Common questions
Where should I feel the chest-supported row machine?
You should mainly feel it in your back. Feeling your arms a bit is normal, but if everything goes into your biceps or neck, slow the movement down, lower the weight, and focus on moving from the shoulders pulling back.
How do I choose the right weight on the chest-supported row?
Start with a weight that lets you complete your reps without lifting your chest off the pad and without jerking. A good working weight usually feels challenging on the last 2 or 3 reps while your form still looks clean.
Does the chest-supported row replace other back exercises?
It trains your back well, but it doesn’t replace everything. It’s a solid addition alongside other exercises like vertical pulls or other rowing movements to vary angles and loading.
What if I feel pain in my back or shoulder on this machine?
Stop the exercise right away. Talk to a health professional or training specialist before continuing, to see if this movement is right for you and how to adjust it.