Bent Over Row Machine (chest supported)

Hinge forward so your chest rests on the chest pad, plant both feet firmly, and grip the handles with both hands. The pad supports your torso, so keep your back straight and start with your arms hanging long.

Drive your elbows back and up to pull the handles close to your torso. Keep your chest on the pad and draw your shoulder blades toward the middle of your back.

Briefly squeeze your back at the top, then slowly straighten your arms and lower the handles. Keep your chest on the pad and feel your shoulder blades spread and your back lengthen.

Focus on your lats and mid-back pulling your elbows behind you. The pad locks your torso in place, so you can relax your lower back and load only your back muscles.

Lifting your chest off the pad to move heavy weight creates momentum and strains your lower back. Bending your wrists and yanking with your hands tires your arms first, so let your hands act like hooks.

Exhale as you pull and inhale as you lower. Breathing while your chest lightly presses into the pad keeps your torso steadier.

Compared with a bent-over row machine without a chest pad, this puts less load on your lower back so you can focus on your back. Check that your chest touches the same spot on the pad every rep to keep your torso angle consistent.