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Chest Supported Row
- 1 - Set the chest-supported row machine so the pad supports your chest and the handles are within comfortable reach.
- 2 - Place your feet firmly on the platform or floor, keep your chest against the pad, and maintain a neutral spine.
- 3 - Grip the handles with your arms fully extended and shoulders relaxed without rounding forward.
- 4 - Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
- 5 - Pause briefly at the top of the movement while keeping your chest in contact with the pad.
- 6 - Lower the handles back to the starting position in a controlled manner until your arms are extended.
- 7 - Repeat for the desired number of repetitions without using momentum.
