Chest-Supported Row

​The chest-supported row is a great exercise for the back. A major benefit is that keeping the chest on the pad ensures your form is strict and consistent. Too often with other rowing exercises, I’ll see people's form changing as they start adding weight. With the chest-supported row, you know you’re getting stronger if you’re adding reps or weights, as the pad prevents people from cheating. It also takes any pressure off the lower back and prevents it from being a limiting factor, like with some rowing variations

• Adjust the platform so that when your feet are on there, your chest is against the pad and your head hangs over the edge. 
• A wider grip with your elbows high and wide will bias the mid and upper back, while a narrower grip, keeping your elbows tucked to the sides, will bias the lats. In general I aim for the arms being at 45 degrees from the body.
• Don’t relax into the pad. You still need to brace and keep tension in your legs
• Raech down and grab the handles. Lift of the pin into the midline.
• Pull the handles up hard towards your body without lifting your chest.
• Always lower with control.  Don’t just klet the weight dropas this puts a lot of pressure on your shoulders.

Common errors

• Not doing the full range of motion. This is often caused by using too heavy a weight.
• Lifting your chest off the pad to try and get extra weights or reps. This defeats the whole point of the exercise being chest-supported.
• ​Letting the weight drop suddenly when lowering the weight. This puts pressure on the shoulder joint.

The chest supported row is technically a very simple exercise to do correctly.
Just make sure you’re using the correct weight for your strength, you're controlling the weight, and you’re not lifting your chest off the pad