Fitness
Chest-Supported Row
A chest-supported row pins your torso against a pad so pulling strength comes from the back and arms instead of cheating with hip extension or spinal flexion.
A chest-supported row pins your torso against a pad so pulling strength comes from the back and arms instead of cheating with hip extension or spinal flexion. Use a full stretch at the bottom and a controlled squeeze at the top; avoid shrugging the load.
Machines and incline benches both work—pick the setup that keeps wrists neutral. Higher rep ranges are common because stability is built in.
Common questions
-
Are chest-supported rows good for hypertrophy?
Yes. Stable support lets you accumulate quality reps for the lats and mid-back with less systemic fatigue than heavy barbell rows.
-
What grip width should I use?
Shoulder-width or slightly wider grips bias the lats; narrower grips add more arm and rhomboid contribution.
Related terms
Put Chest-Supported Row into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.