Exercise guide

How to do chest-supported row

Mid back · lats · rear delts

Chest-supported row starting position — correct set-up before the first rep
Start
Chest-supported row finished position — the end of one repetition
End of rep

Step by step

  1. Lie face down on the incline pad with your chest firmly supported and feet planted.
  2. Let the arms hang straight down and grip the handles.
  3. Row by pulling the elbows back and up toward the ceiling, squeezing the shoulder blades together.
  4. Lower for 2 seconds to a full stretch, letting the shoulder blades spread apart at the bottom.

The cue that matters

CueThe pad takes the lower back out of the equation, so you can genuinely push near failure here.
AvoidPeeling the chest off the pad for the last rep — that's the lower back cheating its way back in.

Where this sits in the split

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