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Exercise LibraryChest Supported Row

Horizontal Pull

Chest Supported Row

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

Primary Supporting
Option 2 custom anatomy illustration for Chest Supported Row, with primary and supporting muscles highlighted
PrimaryRhomboidsMiddle trapeziusLatissimus dorsi
SupportingRear deltoidsBiceps brachiiBrachialisForearm flexors and extensors

ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.

Description

A supported rowing variation that develops the lats and upper back while limiting lower-back fatigue and unwanted torso movement.

Setup & Execution

  1. Set an incline bench or machine so the chest is fully supported and the arms can hang freely.
  2. Begin with a neutral spine, long neck, and shoulders reaching naturally toward the floor.
  3. Pull the elbows back toward the ribs while keeping the chest connected to the pad.
  4. Pause briefly, then lower until the shoulder blades can move forward under control.

Coaching Cues

  • Keep your chest heavy on the pad.
  • Pull elbows toward back pockets.
  • Reach long at the bottom.

Common Mistakes

  • Lifting the chest away from the support.
  • Shrugging each repetition.
  • Stopping before the arms and shoulder blades fully lengthen.

Movement media

See the movement

Reviewed short loop
Published media
Short silent loop · 5 seconds
Reviewed
Jul 19, 2026
Video source
Open source record
30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Set an incline bench or machine so the chest is fully supported and the arms can hang freely. Begin with a neutral spine, long neck, and shoulders reaching naturally toward the floor. Pull the elbows back toward the ribs while keeping the chest connected to the pad. Pause briefly, then lower until the shoulder blades can move forward under control.

Key cue: Keep your chest heavy on the pad.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Light incline-bench dumbbell row

Progression

Paused chest-supported row

Home gym

One-arm bench-supported dumbbell row

Commercial gym

Chest-supported row machine

Used in

Linked Mission SOPs

Upper Hypertrophy & Structural BalancePrecision