Supported Row

Primary Muscles Worked

Biceps, Posterior deltoid, Latissimus Dorsi

Secondary Muscles Worked

Teres Major, Teres Minor, Infraspinatus, Erector Spinae, Rhomboids, Middle Traps



  1. Set weight as per program (If you haven’t received a program start lighter then progress to a heavier weight)

  2. To adjust the seat, pull the pin and take the weight off, the seat will then come up automatically. The perfect seat height is when your knees and hips are at 90 degrees

  3. Adjust the chest pad so when your arms are outstretched they reach the handles



  1. Take a nice straight posture, squeeze your shoulders back

  2. Pull the handles towards your body on a count of 2 and out on a count of 3

  3. Exhale on the way in and inhale on the way out