back
Chest-supported row
Row the back with zero lower-back strain.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Set the pad and lie chest-down against it.
- Grab the handles and let your arms hang.
- Pull the handles toward your ribs, leading with your elbows.
- Lower under control to a full stretch.
Beginner tips
- Squeeze your shoulder blades together.
- Keep your chest on the pad the whole set.
- Pull with your back, not your arms.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
Get FirstGym on the App Store