Chest Supported Row Machine
The Chest Supported Row Machine is a machine exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Chest Supported Row Machine
- 1Sit on the machine and adjust the seat so the chest pad is level with the middle of your chest, place your feet flat, press your chest gently into the pad, and grab the handles with straight but not locked arms and shoulders relaxed down and back. Keep your back neutral, look forward, and brace your abs lightly so your body stays steady.
- 2Pull the handles toward your lower ribs by driving your elbows back and squeezing your shoulder blades together, breathing out as you pull. Pause for a moment at the squeeze, then slowly straighten your arms back to the start over 2–3 seconds while breathing in, keeping your chest on the pad the whole time.
Coach tips
- Think about pulling with your elbows, not your hands, to really feel your lats and mid-back do the work instead of your biceps taking over.
- Keep your chest glued to the pad and avoid rocking or jerking the weight so your back muscles stay under tension and your lower back stays safe.
- Don’t shrug your shoulders up toward your ears; keep them down and back to protect your neck and hit your back muscles better.
Train upper back smarter
One rep, one set. Hypro turns the Chest Supported Row Machine into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Chest Supported Row Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Chest Supported Row Machine fits right into proven hypertrophy and strength templates.
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