Seated Chest Supported Machine
The seated chest-supported row machine is a machine exercise targeting the latissimus dorsi. The chest pad eliminates lower back involvement, allowing full focus on the back muscles and making it an effective isolation option for upper back development.
How to do it
- Sit facing a chest-supported row machine and press your chest firmly against the pad.
- Grip the handles with both hands using a neutral or overhand grip.
- Pull the handles back towards your body by retracting your shoulder blades and driving your elbows back.
- Pause at the peak of the contraction, squeezing your lats and rhomboids.
- Slowly release the handles back to the starting position and repeat for the desired number of repetitions.
Form cues
- Press your chest firmly against the pad throughout the movement.
- Grip the handles comfortably with a neutral or overhand grip.
- Lead the pull by driving your elbows back behind your torso.
- Squeeze your shoulder blades together at the peak of the contraction.
- Return the weight slowly without letting the plates slam.
Breathing: Exhale as you pull the handles toward your body, and inhale as you slowly return to the starting position.
Common mistakes
- Using momentum by rocking the torso back because it removes tension from the lats.
- Shrugging the shoulders up toward the ears because it engages the upper traps instead of the mid back.
- Lifting the chest off the pad because it defeats the purpose of the machine and strains the lower back.
- Pulling with the hands and biceps rather than driving with the elbows because it limits back recruitment.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and check your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this more in my arms than my back?
Focus on using your hands like hooks and consciously driving your elbows backward rather than pulling with your biceps.
Why does my chest need to stay on the pad?
Keeping your chest supported prevents you from using momentum and isolates your upper back muscles effectively.
How often can I do this exercise?
Two to three times per week with at least one rest day between sessions is a great starting point for most beginners.