Back · Row
Chest-Supported Cable Row
The Chest-Supported Cable Row mainly trains your upper back and lats. Also working: rear delts and biceps.
Both cables
Adjustable bench
Stable
How to do it
- Set the backrest of the adjustable bench to about 45–60°, head end toward the machine
- Chest against the backrest, feet planted on the floor
- Pull your elbows back and up, shoulder blades together
- Let your arms hang long, chest stays on the pad
Coach’s tip
The pad takes away every way to cheat: no momentum, no lower back. If your chest comes off the backrest, the weight is too heavy.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles
Load
Both cables
Needs two cable towers
You need
Adjustable bench
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Chest-Supported Cable Row work?
Mainly the upper back and lats. The rear delts and biceps help.
How do I set up the cable machine for the Chest-Supported Cable Row?
Pulley: Both pulleys at the bottom. Grip: Single handles. You also need: Adjustable bench.
Can I do the Chest-Supported Cable Row on a single cable tower?
Not like this. The Chest-Supported Cable Row needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as One-Cable Seated Row and Seated Single-Arm Cable Row instead.
What can I do instead of the Chest-Supported Cable Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Chest-Supported Cable Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.