PHYSIQUE SKOOL
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BackPlate machineHorizontal pull

Chest-Supported Row

Reviewed by Bryan Cortez, MS

Pad on, ego off — strict mid-back rowing with zero spinal tax.

Rep Sweet Spot
8-15
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Chest on the pad, feet set, grip the handles, shoulders down.

Execution

  • Drive the elbows back, squeeze the blades together hard, control the stretch forward; keep the chest on the pad.

Common Errors

  • Coming off the pad to cheat
  • Shrugging instead of rowing
  • Half reps with no stretch
  • Flaring the elbows when chasing the lats

No-Fly Zone

under 5 reps (no lower-back challenge to justify maximal singles)

Programming

Members only · free

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If it hurts

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The Evidence

Builds mid-back thickness with strict form and no spinal load. Does NOT train the erectors or bracing a free row does.

SFR — 1.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.