For those of you who don’t have a dedicated chest support row bench, I have demonstrated in the video below how you can go about creating your own version of the movement by using a height adjustable bench and the cable machine. Simply adjust the bench to approximately 50-60 degrees and then lower the cable to near the bottom attachment and attach the cable attachment you wish to use. I would suggest a rope for bilateral work an handle for single arm use.

The benefits of performing a chest supported row is that you are locked in stable, allow you to isolate the work to the back. You are likely to find that you can handle heavier weights and this variation requires less demand on the rest of the body from a stability point of view.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located in the heart of the Melbourne City CBD 3000 near the corner of Collins St and Swanston St. Check us out at or book online at 0396709290.