WHEN IT COMES to building a muscular back, rows are a classic choice. If you walk into a gym, you'll be bound to encounter a muscle-up man performing the bent-over barbell or dumbbell row, one of ...

Chest-Supported Machine Row HOW TO DO IT: On this machine, you’ll lean your chest against a pad while grabbing handles to row a load back toward your torso.

Move the chest pad. When using a seated row machine, shift the chest pad away from your body. Your trunk will have to work harder to stay still. Use one arm at a time.

Start in the same position as a standard bent-over row, but keep your chest at about a 45 degree angle, instead of lowering toward parallel. As you row, the bar path will go from above the knee to ...