How to do it
- Set the pad so your chest is supported and your arms hang fully extended.
- Row the handles back, leading with the elbows and squeezing the shoulder blades together.
- Return slowly to a full stretch without losing chest contact with the pad.
Cues that matter
- Because the torso is fixed, there is nowhere to cheat — chase strict reps.
- Pause at the squeeze for a full second.
Common mistakes
- Peeling the chest off the pad to help the weight up.
- Shrugging instead of retracting.
Muscles worked
Primary
- Back (Lats & Mid-Back)
- Rhomboids
- Mid traps
- Lats
Also works
- Rear delts
- Biceps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Chest-Supported Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the machine is taken, or a gym that does not have one.