Chest Supported Linear Row Machine

Stand on the foot platform with your chest on the pad and grip both handles with your palms facing each other. With your arms fully extended, keep your back straight and lock your chest against the pad.

Drive your elbows behind your body and pull the handles toward your ribs. The sled travels straight up along the rails, so follow that path and bring your elbows in close to your torso.

Squeeze your shoulder blades together and pause briefly at the top, then slowly straighten your arms as you return. Control how fast the plates come down and return until your back is well stretched.

Focus on your lats and mid-back drawing your elbows back. With your chest supported, it is easy to find the feel of pulling with only your back muscles instead of your lower back.

Lifting your chest off the pad and rising up as you pull creates momentum and strains your lower back. Shrugging as you pull works only your upper traps, so keep your shoulders away from your ears.

Exhale as you pull and inhale as you return. Keeping a steady rep tempo in time with your breathing stops your form from breaking down until the last rep.

Adjust your foot position first to find the angle where your chest rests comfortably on the pad. Focusing on the direction your elbows pull rather than how hard you grip the handles makes your back work more clearly.