Horizontal Pull · Dumbbells or chest-supported row machine
Chest-Supported Row
Primary muscles: Mid-back; lats; rear shoulders; biceps
Exercise data by RepDB (repdb.co)
Setup
- Set the bench or machine so your chest is fully supported.
- Let the arms hang or reach forward without losing your torso position.
- Brace lightly against the support.
How To Perform It
- Pull the elbows back toward the ribs.
- Pause briefly at the top without shrugging.
- Lower under control to a long-arm position.
Key ASF Cue
“Keep your chest on the support - make the back move the weight.”
Common Mistakes
- Lifting the chest off the pad.
- Shrugging.
- Jerking the weight to finish the rep.
Alternatives / Substitutions
Safety Note
Adjust the support angle so breathing and shoulder movement remain comfortable.