Chest-Supported Row

Set the chest pad so the handles sit at mid-torso height. Plant the feet and keep the chest against the pad.

Row the handles back until the elbows pass the torso, then return under control to a full stretch.

• Keep the chest glued to the pad
• Lead with the elbows
• Let the shoulder blades travel forward at the stretch

• Peeling off the pad to move more weight
• Shrugging at the top
• Partial range at the stretch

• Neutral-grip chest-supported row
• Wide-grip chest-supported row

No verified references have been added for this exercise yet. This section is awaiting review — nothing here is cited until a source is confirmed.