Chest-Supported Row (Cable)
Also called Leverage Iso Row (Cable)
How to do it
Lean chest-first against a support pad facing a cable pulley set at chest height and grip the handle. Pull the handle back, driving elbows behind you and squeezing your shoulder blades, then extend arms forward under control.
Setup
Set a chest support facing a cable at lower-chest height and hold a bar or two handles with arms extended. Keep wrists neutral, shoulders down, feet braced, and chest in contact with the pad.
Where you should feel it
Through the lats and biceps during the pull, with the rhomboids and rear delts squeezing the shoulder blades and continuous cable tension through the return.
When to use it
Use for chest-supported back hypertrophy with continuous tension and adjustable grip or elbow path. Controlled sets of 8-15 reps work well.