Goalora← All machines
Chest Supported Row Machine
How to adjust
- Set the seat/kneeling pad height so the chest pad sits against your upper chest when you grip the handles.
- Adjust the distance from the chest pad to the handles for your arm length, if the machine allows it.
- Load weight plates onto the posts on the lever arm and secure them with plate collars.
How to use
- Sit or kneel into the machine, chest pressed against the pad, gripping the handles with arms extended.
- Exhale, retract the shoulder blades first, then pull the handles toward your torso.
- Inhale, extend the arms back to the starting position under control.
- At the end of the set, extend your arms out fully first and wait until the lever arm rests back on the frame before letting go of the handles and getting off.
Safety notes
- Keep the chest fixed against the pad and don't arch the lower back off the seat to move more weight.
- If you run out of strength mid-set, end the set and ride the lever arm back to its resting position, instead of jerking your body or letting go while the load is still up.
- Load plates evenly on both sides and secure with collars.
- Lower the arms back under control; do not let the plates drop quickly.