Chest-Supported Row
Chest stays on pad, squeeze shoulder blades.
How to do it →Chest-Supported Row vs Seated Cable Row
Both train your upper back. Here's how they differ, and when to pick each one.
Seated Cable Row
Tall chest, pull to lower ribs, slow return.
How to do it →Side by side
| Chest-Supported Row | Seated Cable Row | |
|---|---|---|
| Kit | Machine | Cable |
| Main muscles | Upper Back, Rhomboids | Lats, Upper Back |
| Also works | Lats, Rear Delts, Biceps | Rhomboids, Biceps, Rear Delts |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 20 kg | Around 30 kg |
How each one feels
Chest-Supported Row
- Squeeze your shoulder blades together as you pull.
- Pause, then let the weight back slowly.
Watch out for: Lifting your chest off the pad.
Seated Cable Row
- Pull the handle to your lower ribs, chest up.
- Squeeze, then return slowly until your arms are straight.
Watch out for: Rocking back and forth.
Chest-Supported Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your lats and rear delts.
- − Needs a gym, and the station might be taken at busy times.
Seated Cable Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Also works your rhomboids and biceps.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick Chest-Supported Row if you're new to lifting or want to push hard safely without a spotter.
- Pick Seated Cable Row if you want smooth, steady tension and easy weight changes.
- Chest-Supported Row is a machine, so it's easy to learn and safe to push hard.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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