Step by step instructions, muscle activation and variants for the Chest supported seated row on machine.
The chest-supported seated row works the lats and mid-back along with the biceps and rear delts. Resting your chest against the pad removes momentum from the lower back, isolating the back muscles through a controlled rowing motion.
Common mistakes content is coming soon.
The Chest supported seated row on machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.