Machine chest supported row

Muscles worked: Back
Back
🔧 Machine ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Adjust the seat so your chest is supported and feet are flat. Select a weight. Grip the handles with a neutral or overhand grip. Maintain chest contact and a straight back. Pull handles towards your torso, retracting shoulder blades and bending elbows. Pause at peak contraction, engaging back muscles. Slowly return to start, controlling the weight. Repeat.

Tips

Maintain chest contact to prevent lower back strain. Squeeze shoulder blades at the top for muscle activation. Avoid momentum; control both phases. Start light to perfect form. Maintain a neutral spine. Exhale on pull, inhale on return.

Similar exercises

Machine single arm chest supported row Back · 🔧 Machine 2/10 Dumbbell chest supported row Back · 🔧 dumbbells, decline bench 3/10 T bar chest supported row Back · 🔧 Barbell 3/10 Barbell incline chest supported row Back · 🔧 Barbell 3/10 Dumbbell wide grip chest supported row Back · 🔧 Dumbbells 3/10 Machine row Back · 🔧 Machine 2/10 Smith machine upright row Back · 🔧 Smith Machine 2/10 Cable machine seated row Back · 🔧 cable machine 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.