Chest-Supported Row

The chest-supported row is a back exercise where your torso rests on an inclined bench or machine pad while you pull weights toward you. It trains the muscles along your mid-back, your lats, and also works your rear delts and biceps.

Set an incline bench to roughly 30 to 45 degrees. Lie face-down with your chest and upper body flat against the pad. Hold a dumbbell in each hand, or use the machine handles, with your arms hanging straight down toward the floor. Keep your head neutral, not cranked up.

From that position, pull the weights up and back by driving your elbows toward your hips. Squeeze your shoulder blades together at the top for a brief pause. Lower the weights under control until your arms are fully extended again. Keep your chest glued to the pad throughout the entire set.

Breathe out as you row the weight up, and breathe in as you lower it. Brace your midsection lightly so your body stays still. To make it easier, reduce the weight or limit the range of motion to what you can control. To make it harder, slow down the lowering phase or add a longer pause at the top.

Fault: Lifting the chest off the pad to yank the weight up. Fix: Keep your chest glued to the pad through every rep; if you cannot, lower the weight until you can maintain contact.

Fault: Using too much arm and not enough back. Fix: Think about pulling with your elbows rather than your hands, and pause the squeeze at the top to feel your shoulder blades working.

Fault: Rushing through the movement and losing control on the way down. Fix: Lower the weights under control without dropping them, reset at the bottom, and repeat without bouncing.