Exercise guide
Chest-supported machine row
Works your upper back and lats, with help from your rear delts and biceps. Machine. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesupper back and lats
Helpersrear delts and biceps
EquipmentMachine
LevelBeginner friendly
In your plan3 sets of 8-12 reps
Rest1 minute 30 seconds
How to do it
- Set the seat so your chest is against the pad and you can just reach the handles.
- Keep your chest on the pad the whole set.
- Pull your elbows back, squeezing your shoulder blades together.
- Return for 2 seconds until your arms are straight.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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