Machine Chest Supported Row
Strengthen your back with the Machine Row! A guided exercise for a powerful, sculpted physique.
The Machine Chest Supported Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: seated row machine.
Required Equipment
Machine Chest Supported Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Machine Chest Supported Row Variations and Alternatives
How to do the Machine Chest Supported Row
Adjust the seat and chest pad of the lever row machine to accommodate your height.
Sit on the machine with your chest against the pad and your feet flat on the platform.
Grasp the handles with your palms facing each other.
With a straight back and neutral spine, pull the handles towards your torso. Keep your elbows close to your body and squeeze your shoulder blades together as you row.
Pause briefly when the handles are closest to your torso, then slowly return to the starting position, fully extending your arms and stretching your back muscles.
Repeat for the desired number of repetitions and sets, ensuring good form throughout.
Remember to select an appropriate weight that allows you to perform the exercise with good form and control.
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Machine Chest Supported Row FAQs
What muscles does the Machine Chest Supported Row work?
The Machine Chest Supported Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Machine Chest Supported Row?
Seated row machine.
Is the Machine Chest Supported Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Chest Supported Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Machine Chest Supported Row variations and alternatives?
Similar exercises include the Cable Seated Neutral-Grip Row, Machine Cardio Rowing, Lever Seated Single-Arm Narrow-Grip Row and Lever Bent-Over Low Row.
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