At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Chest against the pad.
- Let your shoulder blades stretch forward.
- Elbows back.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
No lower-back or balance limit, full stretch, easy to overload: the best all-round back exercise.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seal Row · Barbell · rating A
- Chest-Supported Dumbbell Row · Dumbbell · rating A
- Seated Cable Row · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the chest-supported machine row.
Let Mitta set the weight.
Mitta plans the chest-supported machine row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
chest-supported machine row
What muscles does the chest-supported machine row work?
The chest-supported machine row mainly trains your back. Your rear delts and biceps help.
How many reps of the chest-supported machine row should I do?
Mitta plans the chest-supported machine row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the chest-supported machine row?
Good alternatives that train the same muscle are the seal row, chest-supported dumbbell row and seated cable row.
Is the chest-supported machine row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the chest-supported machine row have rating S?
No lower-back or balance limit, full stretch, easy to overload: the best all-round back exercise.