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machine horizontal pull Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Chest-Supported Machine Row
Primary Muscles: upper back, lats
Secondary Stabilisers: rear deltoid, biceps, rhomboids
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Adjust the seat and chest pad so you can just reach the handles with protracted shoulders.
- Keep your sternum glued to the pad throughout the movement.
- Pull the handles back and squeeze your shoulder blades together before a controlled return.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Incline Chest-Supported Dumbbell Row
dumbbell • beginner • Rest 90s
Same movement pattern Easier setup
Seated Cable Row
cable • beginner • Rest 90s
Same movement pattern
Chest-Supported or Landmine T-Bar Row
barbell • intermediate • Rest 120s