How To Do A Chest Supported Row

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May 23, 20240 comments

What is the Chest Supported Row?

The Chest Supported Row is a strength training exercise that specifically focus on the muscles in the upper back as this is the muscle group involved. A key identifying feature of the Chest Supported Row is that it does not have the same straining effect on the lower back as seen with conventional pull-up bars. Instead, the exercise benefits from the use of a bench that holds a person's chest, consequently isolating the back muscles. This is the gear that assists in reducing the complaint of injury and helps you to lift heavy weights in a more safer way.

Equipment Needed

To perform the Chest Supported Row, you will need the following equipment:

Incline Bench: Set it at a 45-degree angle.
Weights: Dumbbells or a barbell—your choice!

How to Perform the Chest Supported Row（Step-by-Step Guide）

Setting Up

Adjust a flat or slightly incline bench around abdominal height. Having your chest supported at roughly parallels the position used for barbell rows.
Place your weight implement on the floor directly in front of the bench. Most people use a barbell or dumbbell attachment.
Lie chest-down on the bench, gripping the weight with an overhand, shoulder-width grip. Your arms should be fully extended towards the floor.
Brace your core, retract your shoulder blades, and ensure your spine maintains a neutral curve.

Movement

Initiate the row by pulling your shoulders back, squeezing your back muscles to row the weight towards your lower chest.
Pause momentarily when your elbows travel slightly behind your back. Squeeze your shoulder blades together forcefully at this top position.
Slowly return to the start by extending your arms until they're straight but avoiding excessive arched lower back.
Repeat for the desired number of reps, maintaining upper back tightness throughout each stroke.

Form Cues

Keep your chest planted and avoid swinging or momentum
Pull with your back, not arms - think squeezing your shoulder blades
Retract your shoulders at the top for a full lat contraction
Vary your hand positions to shift emphasis (overhand, neutral, underhand)

Video Tutorial

For a visual demonstration, you can check out this detailed video tutorial on the Chest Supported Row here.

Chest-Supported Row Sets and Reps

Fitness Goal	Sets	Reps	Weight	Rest Between Sets
Strength	4-6	4-6	Heavy (80-90% of 1RM)	2-3 minutes
Hypertrophy	3-4	8-12	Moderate to Heavy (70-80% of 1RM)	60-90 seconds
Endurance	2-3	15-20	Light to Moderate (50-60% of 1RM)	30-60 seconds

Notes:

Warm-Up: Begin with 5-10 minutes of dynamic stretching and light cardio.
Proper Form: Ensure proper form throughout the exercise to avoid injury and maximize effectiveness.
Progression: Gradually increase weights as you become stronger to continue making progress.

Common Mistakes and How to Avoid Them

1.Using Too Much Weight

Lifting too heavy can compromise your form and increase the risk of injury. Choose a weight that allows you to perform the exercise with proper technique.

2.Flaring Elbows

Keep your elbows close to your body to maximize upper back engagement and avoid unnecessary strain on the shoulder joints.

3.Arching the Back

Maintain a neutral spine position throughout the exercise. Avoid arching your back, as this can reduce the effectiveness of the movement and increase the risk of injury.

4.Rushing the Movement

Perform the exercise with a controlled tempo, focusing on the contraction and stretch of the muscles. Avoid using momentum to lift the weights.

Spice Things Up: Chest-Supported Row Variations

You can customize the chest-supported row to suit your preferences. For a little variation, you can do it with other elements. One way to do that will be to do the work either unilaterally, training one side at a time or lower the height of the bench in case you want to be even more challenged.

1.Chest Supported T-Bar Row

Why It’s Great

The T-Bar variation shifts the angle of the exercise, offering a new challenge and targeting your back muscles from a different angle.

How to Do It

Straddle a T-bar row machine with your chest supported on the pad.
Grab the handles or bar attachment with a neutral or pronated grip.
Pull the bar towards your chest, squeezing your shoulder blades together at the top.
Slowly lower the bar back to the starting position.

Benefits

Targets the middle and upper back more intensely.
Provides stability and reduces strain on the lower back.

2.Single-Arm Chest Supported Row

Why It’s Great

This unilateral exercise helps to correct muscle imbalances and provides a deep, isolated contraction.

How to Do It

Set up an incline bench and lie face down with a dumbbell in one hand.
Keep your chest and stomach supported on the bench.
Pull the dumbbell towards your hip, keeping your elbow close to your body.
Lower the weight back down with control.
Repeat on the other side.

Benefits

Corrects muscular imbalances.
Enhances muscle coordination and stability.

3.Incline Bench Chest Supported Row

Why It’s Great

Adjusting the incline of the bench can target different areas of your back muscles, providing variety and reducing adaptation.

How to Do It

Adjust the incline bench to a higher or lower angle than usual.
Lie face down with your chest supported on the bench.
Perform the row by pulling the weights towards your chest.
Focus on squeezing your shoulder blades together at the top of the movement.
Lower the weights back down with control.

Benefits

Targets different portions of the back muscles.
Reduces muscle adaptation by varying the angle.

4.Chest Supported Reverse Fly

Why It’s Great

The reverse fly variation targets the rear deltoids and upper back, providing a balanced shoulder workout.

How to Do It

Lie face down on an incline bench, holding dumbbells with palms facing each other.
With a slight bend in your elbows, lift the weights out to your sides.
Focus on squeezing your shoulder blades together at the top.
Slowly return to the starting position.

Benefits

Enhances shoulder stability and strength.
Improves posture by strengthening the rear deltoids and upper back.

5.Chest Supported Band Row

Why It’s Great

Using resistance bands adds variable resistance throughout the range of motion, challenging your muscles differently than free weights.

How to Do It

Attach resistance bands to a low anchor point.
Lie face down on an incline bench, holding the bands in each hand.
Pull the bands towards your chest, squeezing your shoulder blades together.
Slowly return to the starting position.

Benefits

Adds resistance variability and intensity.
Reduces joint stress and enhances muscle engagement.

Chest Supported Row Alternatives

1.Bent Over Row

Why It’s Great

The Bent Over Row is a classic exercise that targets the upper and middle back, including the lats, rhomboids, and traps. It also engages the lower back, core, and biceps.

How to Do It

Stand with your feet shoulder-width apart, holding a barbell or dumbbells.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Pull the weights up towards your torso, squeezing your shoulder blades together at the top.
Lower the weights back down with control.

Benefits

Enhances overall back strength and muscle development.
Improves posture and stability.

2.Single-Arm Dumbbell Row

Why It’s Great

This unilateral exercise allows for greater focus on each side of your back individually, helping to correct muscle imbalances.

How to Do It

Place one knee and hand on a bench for support, with the opposite foot on the ground.
Hold a dumbbell in the free hand, arm extended down.
Pull the dumbbell towards your hip, keeping your elbow close to your body.
Lower the dumbbell back to the starting position.

Benefits

Increases muscle balance and coordination.
Provides a deep stretch and contraction of the back muscles.

3.T-Bar Row

Why It’s Great

The T-Bar Row is a compound movement that heavily targets the middle back, traps, and lats.

How to Do It

Straddle a T-bar row machine or landmine setup.
Bend over at the hips and grasp the handles.
Pull the bar towards your chest, squeezing your shoulder blades together.
Lower the bar back down with control.

Benefits

Allows for heavy lifting with a stable base.
Focuses on the upper and middle back effectively.

4.Seated Cable Row

Why It’s Great

The Seated Cable Row provides constant tension throughout the movement, making it excellent for muscle engagement and growth.

How to Do It

Sit on a cable row machine with your feet braced against the footrests.
Grab the handles and sit up straight, with your arms extended.
Pull the handles towards your abdomen, squeezing your shoulder blades together.
Return to the starting position with control.

Benefits

Provides a smooth and controlled range of motion.
Reduces lower back strain due to seated position.

5.Lat Pulldown

Why It’s Great

While primarily targeting the lats, the Lat Pulldown also engages the upper back and biceps.

How to Do It

Sit at a lat pulldown machine and grasp the bar with a wide grip.
Pull the bar down towards your chest, keeping your elbows pointing down and back.
Squeeze your shoulder blades together at the bottom.
Slowly return the bar to the starting position.

Benefits

Enhances lat development and upper back strength.
Can be modified with various grips to target different areas of the back.

6.Inverted Row

Why It’s Great

The Inverted Row uses your body weight to provide resistance, making it a great exercise for those looking to improve their back strength and stability without heavy weights.

How to Do It

Position yourself under a secured bar or TRX straps.
Grab the bar with an overhand grip and hang with your body straight.
Pull your chest towards the bar, squeezing your shoulder blades together.
Lower yourself back down with control.

Benefits

Enhances upper body strength and endurance.
Improves grip strength and core stability.

What Muscles Does the Chest Supported Row Work?

One of the great things about chest-supported rows is that they're going to train every single muscle in your back, making them a great t-bar row alternative.

The chest supported row is a multi-joint compound pulling exercise that emphasizes the latissimus dorsi (lats) as the prime mover. These large fan-shaped muscles run from your mid-back around to your armpits, giving you that coveted V-taper physique when developed.

Along with the lats, chest supported rows heavily recruit the:

Rhomboids: The upper back muscles that retract and squeeze your shoulder blades together
Rear Delts: For reinforced posture and shoulder stability
Biceps: Providing isometric and dynamic work as secondary movers
Forearms: Gripping and controlling the weight builds impressive grip strength

Chest Supported Row:Hand Positions and Grip Width

What hand position and grip width are best for chest supported rows? Here are some of the ways you can alter your supported row to hit different muscles.

Hand Position

1.Overhand Grip

Wider than shoulder-width overhand grip: This maximally engages the lats, especially the outer lats for that coveted V-taper look. Great for overall back thickness.

Shoulder-width overhand grip: A classic grip position that allows full lat contraction while still involving the other back muscles.

2.Neutral Grip

Palms facing inwards with a neutral grip: This slightly decreases lat activation compared to an overhand grip. However, it better emphasizes the rhomboids and rear delts for improved posture and shoulder health.

3.Underhand Grip

Shoulder-width underhand (supinated) grip: While still hitting the lats, an underhand grip increases biceps brachii involvement as a secondary mover. It also places more stress on the forearms for superior grip strength.

Grip Width

1.Wide Grip (Beyond Shoulder-Width):

Maximizes lat stretch and peak contraction
Increases outer lat involvement for V-taper
Engages rear delts and upper back more

2.Shoulder-Width Grip:

Balanced contribution from all back muscles
Allows heavier loading
Great overall back builder

3.Close Grip (Inside Shoulder-Width):

Shifts emphasis to rhomboids and rear delts
Less lat stretch but still engaged
Use as accessory movement for detail work

Why You’ll Love the Chest Supported Row

Superior Back Isolation

Forget about your lower back stealing the spotlight. The Chest Supported Row zeroes in on your upper back muscles, making every rep count.

Lower Back Relief

Got lower back issues? No problem! This exercise keeps your lower back out of the equation, reducing the risk of injury and allowing you to lift heavier safely.

Posture Perfection

Want to stand tall and look confident? Strengthening your upper back can correct that slouch from sitting all day, giving you a proud, upright posture.

Upper Body Strength Boost

This isn’t just a back exercise. Your biceps and forearms get in on the action too, giving you a well-rounded upper body workout.

Slotting the Chest Supported Row into Your Routine

Wondering how to fit this move into your workouts? Here’s how:

💪Upper Body Workout

Bench Press: 3 sets of 8-12 reps
Overhead Press: 3 sets of 8-12 reps
Chest Supported Row: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 12-15 reps

🦵Pull Day (for Push/Pull/Legs Split)

Pull-Ups: 3 sets of 6-10 reps
Chest Supported Row: 4 sets of 8-12 reps
Barbell Bicep Curls: 3 sets of 10-15 reps
Face Pulls: 3 sets of 12-15 reps
Hammer Curls: 3 sets of 12-15 reps

🏋️‍♂️Full Body Workout

Squats: 3 sets of 8-12 reps
Bench Press: 3 sets of 8-12 reps
Chest Supported Row: 3 sets of 8-12 reps
Deadlifts: 3 sets of 6-10 reps
Shoulder Press: 3 sets of 8-12 reps

Conclusion

The Chest Supported Row is a powerhouse move that’s all about building a strong, defined back without risking your lower back. It’s safe, effective, and suitable for all fitness levels. So, next time you’re at the gym, give the Chest Supported Row a shot. Your back will thank you, and you’ll love the results!

Stay strong, stay motivated, and keep lifting!

FAQs

1.Can beginners do the Chest Supported Row?

Absolutely! It’s perfect for beginners because it supports the chest, reducing lower back strain and allowing you to focus on your upper back.

2. How often should I do this exercise?

Include it in your routine 1-2 times a week, allowing time for recovery.

3. Can it replace other rowing exercises?

It shouldn’t replace them but complement them. Variety is key to balanced muscle development.

4. What’s the best rep range for muscle growth?

Aim for 8-12 reps to build muscle effectively. Adjust the weight so you’re challenged but can maintain proper form.

5. Should I use a barbell or dumbbells?

Both work great! Dumbbells allow for a greater range of motion and can help correct imbalances, while barbells let you lift heavier weights.