FlexChest-Supported Machine Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Posterior Deltoid
- Teres Major
- Biceps Brachii
- Rhomboid Minor
- CategoryPull
- Default target3 sets × 8–12 reps
- EquipmentMachines
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Adjust the seat so the chest pad sits at your sternum and you have to reach to grip the handles. Sit with your chest against the pad and your feet planted.
Movement
Drive your elbows back and squeeze your shoulder blades together until your hands reach the sides of your ribs. Return slowly until your arms are straight and your shoulder blades spread apart.
Form Tip
Let your shoulder blades move. Reaching forward at the start and squeezing back at the finish is what makes the row work your upper back, not just your arms.
Increase Difficulty
Pause for 1 second at your ribs, or row one arm at a time.
Decrease Difficulty
Use a lighter stack, or switch to Chest-Supported Incline Row.