Chest Supported Rows

Introduction

Chest-Supported Rows are a highly effective exercise designed to target the muscles of the upper and middle back, including the latissimus dorsi, rhomboids, and trapezius, while minimizing strain on the lower back. By performing this exercise with your chest supported on an incline bench, you can maintain a stable and controlled position, which helps to isolate the back muscles more effectively and reduce the risk of injury. This makes Chest-Supported Rows an excellent choice for individuals looking to enhance their back strength and muscle hypertrophy, whether they are beginners or advanced lifters. Incorporating this exercise into your routine can contribute to improved posture, greater pulling strength, and a more balanced physique.

Execution

How to Perform Chest-Supported Rows

Setup

1. Adjust the incline bench to a 30-45 degree angle.
2. Position yourself face down on the bench, ensuring your chest and stomach are fully supported.
3. Place your feet firmly on the ground for stability.
4. Grab a pair of dumbbells or a barbell with a pronated (overhand) grip, allowing your arms to hang straight down.

Execution

1. Engage your core and keep your back flat throughout the movement.
2. Initiate the row by retracting your shoulder blades (scapulae) and pulling the weights towards your torso.
3. Keep your elbows close to your body as you lift the weights, aiming to bring them to your ribcage or just below your chest.
4. Pause briefly at the top of the movement, squeezing your shoulder blades together.
5. Slowly lower the weights back to the starting position, fully extending your arms.

Finishing

1. After completing your set, carefully place the weights back on the ground or rack.
2. Stand up slowly from the bench to avoid dizziness or strain.