Back
Chest-Supported Row
Chest-supported row
Video
Execution (step by step)
1
Set an incline bench to 30-45 degrees, lie face down on it.
2
Hold a dumbbell in each hand with arms extended, palms facing in.
3
Pull the dumbbells toward your ribs -- elbows along the body, high and back.
4
Squeeze the shoulder blades together at the end of the movement.
5
Lower the dumbbells in a controlled manner for a full stretch in the lats.
6
The chest support eliminates muscle tension in the back from momentum -- really good isolation.
Muscles
Primary
latissimus dorsirhomboids
Supporting
rear deltoidbiceps
Programming
| Strength | 4 sets x 6-8 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 3 sets x 15-20 reps |
Alternatives
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