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Chest Supported Row
The Chest Supported Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
Also known as: chest supported db row, chest supported dumbbell row, incline bench row
How to do it
- Adjust the chest pad so the handles are just within reach with straight arms.
- Lie on the pad with the chest supported and the feet on the foot plates or floor.
- Grip the handles with the palms facing each other.
- Row the handles back until the elbows pass the torso.
- Lower slowly until the arms are straight and the shoulder blades spread.
Tips
- Drive the elbows back rather than pulling with the hands.
- Keep the neck long and the eyes down.
Common mistakes
- Lifting the chest off the pad.
- Using a short range at the bottom.
- Shrugging the shoulders at the top.
Muscles worked by the Chest Supported Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The pad takes the lower back out. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Chest Supported Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Chest Supported Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Chest Supported Row good for beginners?
Yes. The Chest Supported Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Chest Supported Row?
For example the Dumbbell Seal Row, Seal Row and Spider Row. They train mostly the same muscles, some with different equipment.
How do you make the Chest Supported Row harder?
Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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