What is it?
The Chest Supported Row is a compound upper body exercise designed to strengthen and build the muscles of the back. The chest support provides stability throughout the movement, allowing you to focus on pulling with your back while reducing the amount of momentum and lower back involvement.

Primary Muscles Worked

• Latissimus Dorsi (Lats)

• Rhomboids (Middle Back)

• Trapezius (Upper & Middle Back)

• Rear Deltoids

• Biceps

How to Use
Adjust the seat and chest pad so you can comfortably reach the handles with your arms extended. Sit or lie against the chest pad with your feet firmly planted and grip the handles. Pull the handles towards your body by driving your elbows back and squeezing your shoulder blades together. Slowly extend your arms back to the starting position under control before repeating.

Coaching Tips

• Keep your chest firmly against the pad throughout the movement.

• Drive your elbows back rather than pulling only with your hands.

• Keep your shoulders down and avoid shrugging.

• Squeeze your shoulder blades together at the end of each repetition.

• Allow your arms to fully extend at the start of each rep.

• Use a controlled movement and avoid using momentum.