Chest-Supported Row
Works Upper Back, Rhomboids, with help from Lats, Rear Delts, Biceps.
Set up
How to set up for the Chest-Supported Row
- Chest against the pad, feet planted.
- Grab the handles with arms fully stretched.
Do the rep
How to do a Chest-Supported Row with good form
- Squeeze your shoulder blades together as you pull.
- Pause, then let the weight back slowly.
Common mistakes
Chest-Supported Row form mistakes to avoid
- Lifting your chest off the pad.
- Jerking the weight with momentum.
Quick cue
Chest stays on pad, squeeze shoulder blades.
Not sure what weight to start with?
Gyde picks your first Chest-Supported Row weight and adjusts it after every session.
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Chest-Supported Row alternatives that work the same muscles
See all Chest-Supported Row alternatives →Questions
Chest-Supported Row FAQ
What muscles does the Chest-Supported Row work?
Mainly your upper back and rhomboids, with help from your lats, rear delts and biceps.
How many sets and reps of Chest-Supported Row should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Chest-Supported Row?
Around 20 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Chest-Supported Row at home?
It needs machine kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Chest-Supported Row good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other upper back and rhomboids exercises
Your Gyde sets your Chest-Supported Row weight and reps, and adjusts them after every session.
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