Back · Compound Exercise
Chest-Supported Row
The Chest-Supported Row is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Machine / Bench
Beginner
Muscles worked
Back — primary
Biceps — assist
How to perform the Chest-Supported Row
1
Set up
Chest fully on pad, full bodyweight resting forward.
2
Execute
Pull elbows back past torso — no body english.
3
Form check
Squeeze shoulder blades, control the return.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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