Exercise · Form & cues
Chest-Supported Row (Machine or Bench) — form guide
Mid Back · Lats · Rear Delts · Biceps. Equipment: Plate-Loaded Row Machine OR Incline Bench + DBs. Difficulty: Beginner.
TEMPO
1-1-3-1
Removing the lower back from the equation means you can chase failure on rows without paying for it tomorrow. Best ‘every-row-day' staple.
Cues
- Chest pinned to pad/bench the entire set
- Pull elbows back, drive them past your ribcage
- Squeeze 1s, lower over 3s
- Full stretch at the bottom
Common mistakes
- Lifting chest off the pad to use lower back
- Yanking with biceps
Injury notes
Mandatory row variant for anyone with lower-back history.
Progression
Add 5kg or 1 plate when 12 strict reps land easy.