Chest-supported rows
A stable chest contact gives the row a repeatable starting point. Set the bench angle and leave enough room for the arms and implement below or beside it.
Skip to training contentGive the pull
Read the application, then evaluate the actual equipment and athlete. See the application.
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstration
▶ Watch demonstrationMake the interface
AMM · Back Applications
Give the pull
a deliberate base.
Explore chest-supported rows, seated cable rows and compatible pulldown applications. Start with the contact point and the direction of the pull.
On this pageThe approach
01 · Application logic
Choose the role of the support.
Seated cable rows
Elevation changes the torso’s relationship to the cable and foot support. Check the seat, bracing position and handle path together.
Pulldown variations
Evaluate the seat and thigh restraint first. The added pad must preserve the restraint and allow an appropriate handle reach.
02 · Compare the setup
What physically changes?
Less constrained torso
A row may allow more torso movement, depending on the exercise and setup.
Chest-supported setup
Torso contact provides a physical reference. Whether that suits the goal depends on the movement standard and the athlete’s execution.
03 · Exercise library
See the application.
Read the coaching detail.
Choose a demonstration or expand a card for setup and coaching considerations. Written application guides are identified separately.
▶ Watch demonstrationProne Neutral Grip Incline Dumbbell Rows
Use chest support or a different seat height to organize a pulling movement.
Setup & coaching details
Set the positionPosition the pad for the demonstrated chest or seated contact. Confirm that the bench, feet and pulling station stay stable.
Coach the repetitionChoose a repeatable elbow path and avoid bouncing the torso off the support to finish a repetition.
Check the configurationCheck that the handles and weights clear the pad and bench through the full intended path.
▶ Watch demonstrationProne Neutral Grip Cable Rows
Use chest support or a different seat height to organize a pulling movement.
Setup & coaching details
Set the positionPosition the pad for the demonstrated chest or seated contact. Confirm that the bench, feet and pulling station stay stable.
Coach the repetitionChoose a repeatable elbow path and avoid bouncing the torso off the support to finish a repetition.
Check the configurationCheck that the handles and weights clear the pad and bench through the full intended path.
▶ Watch demonstrationProne Suspended Barbell Rows
Use chest support or a different seat height to organize a pulling movement.
Setup & coaching details
Set the positionPosition the pad for the demonstrated chest or seated contact. Confirm that the bench, feet and pulling station stay stable.
Coach the repetitionChoose a repeatable elbow path and avoid bouncing the torso off the support to finish a repetition.
Check the configurationCheck that the handles and weights clear the pad and bench through the full intended path.
▶ Watch demonstrationChest Supported Barbell Rows
Use chest support or a different seat height to organize a pulling movement.
Setup & coaching details
Set the positionPosition the pad for the demonstrated chest or seated contact. Confirm that the bench, feet and pulling station stay stable.
Coach the repetitionChoose a repeatable elbow path and avoid bouncing the torso off the support to finish a repetition.
Check the configurationCheck that the handles and weights clear the pad and bench through the full intended path.
▶ Watch demonstrationSeated Elevated Cable Rows
Use chest support or a different seat height to organize a pulling movement.
Setup & coaching details
Set the positionPosition the pad for the demonstrated chest or seated contact. Confirm that the bench, feet and pulling station stay stable.
Coach the repetitionChoose a repeatable elbow path and avoid bouncing the torso off the support to finish a repetition.
Check the configurationCheck that the handles and weights clear the pad and bench through the full intended path.
▶ Watch demonstrationReverse Grip Lat Pulldowns
Explore the relationship between torso support, handle reach and the line of pull.
Setup & coaching details
Set the positionCheck compatibility with the seat, thigh restraint and cable path. Establish stable lower-body contact before pulling.
Coach the repetitionKeep the selected torso position and grip consistent rather than changing them as the set becomes harder.
Check the configurationAn added surface must not compromise the restraint or move the athlete outside the machine’s intended operating position.
▶ Watch demonstrationNeutral Grip Lat Pulldowns
Explore the relationship between torso support, handle reach and the line of pull.
Setup & coaching details
Set the positionCheck compatibility with the seat, thigh restraint and cable path. Establish stable lower-body contact before pulling.
Coach the repetitionKeep the selected torso position and grip consistent rather than changing them as the set becomes harder.
Check the configurationAn added surface must not compromise the restraint or move the athlete outside the machine’s intended operating position.
05 · Fit the session
Keep the goal in view.
01
Choose one task
Name the movement and the reason for changing the support.
02
Establish the setup
Record the contact, equipment settings and intended range.
03
Dose the work
Use an effort and volume appropriate to the current program.
04
Review & repeat
Evaluate control and performance before changing another variable.
Continue exploring
Connect the next part of your session.
Advanced Muscle Mechanics®
Make the interface
part of the plan.
Explore the product, understand the setup and choose the applications that belong in your training.