Chest-Supported Rows

Chest-supported rows isolate back muscles by neutralizing lower body input, prime for hypertrophy in controlled environments with proper chest-supported row form. Prone positioning ensures focus. This method aids recovery from heavier pulls.

Chest-Supported Rows

📋 How to Do?

  1. Lie prone on incline bench, dumbbells hanging, chest against pad.
  2. Retract scapula, pull weights to sides of torso, elbows close to body.
  3. Lower slowly for stretch. 3 sets of 10-12 reps.

Secure chest on pad for stability in supported rows, descending weights eccentrically with control. Choose loads for full reps sans arching. This setup inherently lowers risk.

💪 Working Muscles

Primary: Latissimus Dorsi (adduction); Rhomboids (retraction); Secondary: Rear Deltoids (extension); Biceps (flexion)

Equipment Needed: Incline bench, dumbbells

Difficulty: Intermediate

✨ Benefits

Curbed momentum heightens back stimulation, eases recovery from intense rows, and ensures symmetrical growth. It promotes endurance without overload. Versatile for progressive isolation.

🔥 Burned Calories

Burns Approx. 60-80 kcal per 10 min at moderate intensity

Metabolic Impact: Moderate, focused on back isolation

Common Mistakes

  1. Shortening range, missing full lat stretch.
  2. Shrugging shoulders, targeting traps over back.
  3. Lifting head, straining neck.

Related Exercises

Bent-Over Rows Pull-Ups Seated Cable Rows Supermans T-Bar Rows