Chest Supported Row (Cable)

Back exercise performed while leaning on an incline bench, eliminating lower back stress while targeting the middle back and lats.

Instructions

1. Set up on an incline bench facing a cable machine, with your chest supported against the pad.
2. Adjust the bench incline to approximately 45 degrees.
3. Grasp the cable handles with both hands, arms extended in front of you.
4. Row the handles toward your lower chest by driving your elbows back.
5. Squeeze your back muscles at the top of the movement, bringing hands close to your torso.
6. Extend your arms back to the starting position under control.

Tips

• The incline position removes lower back stress, allowing heavier weights and better isolation.
• Keep your chest on the pad throughout the entire movement for stability.
• Initiate the movement by retracting your shoulder blades, then drive your elbows back.
• Maintain a controlled tempo on both the pulling and extending phases.
• This variation is excellent for building thick upper and middle back musculature.