Strength exercise

Chest Supported Row Machine

How to do it

Adjust the seat so your chest rests firmly against the support pad and grip the handles at chest height.
Set your feet flat on the floor or footplate and brace your chest against the pad throughout the set.
Pull the handles back toward your torso, driving your elbows behind your body.
Squeeze the latissimus dorsi and biceps fully at the back of the movement without your chest lifting off the pad.
Exhale as you pull, hold the contraction briefly, then extend your arms forward under control to stretch out.
Keep your chest pinned to the pad for the entire set; avoid arching away from the pad to add momentum.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises