How many sets and reps of the plate-loaded chest-supported row should a beginner do?

Three sets of 10 to 12 reps is a solid starting point; once you can complete every rep with a full stretch and a clean pause at the top, add a small plate rather than more reps.

What can I do instead of the plate-loaded chest-supported row with no machine?

The chest-supported dumbbell row on an incline bench trains the identical torso-supported pattern, or a resistance band anchored low while lying face down on an incline surface if dumbbells aren't available either.

What is the plate-loaded chest-supported row good for and when is it not the right pick?

The fixed pad and handles make it easy to learn and easy to load heavy without technique breaking down, which suits it well as a primary horizontal pull. It's a poor choice if you're specifically trying to build hip-hinge strength or lower-back endurance for something like a deadlift, since the pad removes the hips from the movement entirely.

Beginner

Plate-Loaded Chest-Supported Row

A plate-loaded row with a chest pad supports the torso so the lats and mid-traps work without any help from the hips or lower back. Fixed handles and a stable pad make it easy to learn and easy to overload, which is why it is a staple in nearly every serious gym. Use it as a primary horizontal pull or a reliable accessory for balanced back development.

Equipment: Machine
Body part: Back, Lats
Type: Strength
Browse by muscle: Latissimus Dorsi, Trapezius Middle
Browse by movement: Horizontal Pull

How to do it

1
Load the desired plates and set the chest pad so your arms can reach the handles at full stretch.
2
Sit or stand into the machine with your chest firmly against the pad.
3
Grip the handles and let your shoulder blades protract at the start.
4
Row the handles back by driving your elbows toward your hips and retracting the scapulae.
5
Pause at the top, then lower under control to a full stretch.

Tips

Keep your chest pinned to the pad so you cannot rock for momentum.
Choose the grip position that lets you pull the elbows fully behind the torso.
Control the eccentric rather than letting the plates crash down.

Variations

Common mistakes

The chin juts forward and cranes up to see the handles, which loads the neck instead of letting the chest pad do its job.
As the weight gets heavy, the seat height creeps up or down between sets, changing the pulling angle to the hips instead of keeping one consistent line.
The handles get yanked off the chest pad with a jerk rather than starting the pull from a full stretch with the shoulder blades already spread.
Shrugging the traps up to help finish the row takes tension off the lats and mid-back and dumps it onto the neck instead.

Frequently asked

How many sets and reps of the plate-loaded chest-supported row should a beginner do?: Three sets of 10 to 12 reps is a solid starting point; once you can complete every rep with a full stretch and a clean pause at the top, add a small plate rather than more reps.
What can I do instead of the plate-loaded chest-supported row with no machine?: The chest-supported dumbbell row on an incline bench trains the identical torso-supported pattern, or a resistance band anchored low while lying face down on an incline surface if dumbbells aren't available either.
What is the plate-loaded chest-supported row good for and when is it not the right pick?: The fixed pad and handles make it easy to learn and easy to load heavy without technique breaking down, which suits it well as a primary horizontal pull. It's a poor choice if you're specifically trying to build hip-hinge strength or lower-back endurance for something like a deadlift, since the pad removes the hips from the movement entirely.

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