Library / Upper Back
Chest-Supported Machine Row
Machine · Horizontal Pull · Compound
Upper BackLats Rear DeltoidBicepsRhomboids Joint friendly
Default prescription & biomechanics
- Primary muscles
- Upper Back, Lats
- Secondary muscles
- Rear Deltoid, Biceps, Rhomboids
- Equipment
- Machine
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step 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.
Joint & safety considerations
No specific joint contraindications are flagged for Chest-Supported Machine Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.