The Chest Supported Row (Benefits & Proper Form)

The Chest Supported Row (Benefits & Proper Form)

Hey what’s up guys, Sean Nalewanyj here of, and in this video I want to share with you a fairly uncommon
but highly effective bent over row variation known as the “chest supported dumbbell row”.
Now this exercise mimics the same basic movement pattern as a regular bent over row, except
that you’ll be leaning your upper body against an incline bench all throughout the lift.
Now the chest supported row offers a few distinct advantages over standard bent over free weight
rows. Number 1, it reduces the use of momentum. Leaning forward with your torso pinned against
the bench makes it a lot harder for you to basically “heave” the weight up and down
anduse outside momentum to complete each rep, and this is going to maximize the tension
on your lats and your mid-back for better overall stimulation and growth. Number 2,
it decreases lower back stress. This is a huge benefit for those of you who do experience
lower back discomfort during standard free weight rows. Again, since your upper body
is fully supported all throughout the exercise, the amount of stress on the lower back is
almost completely eliminated. And number 3, it ensures proper rowing posture. Rather than
having to stop the set due to fatigue in your lower back and your legs, and this is especially
common for beginners out there, the chest supported row ensures that you’re able to
train the targeted muscles all the way to muscular failure without any other areas acting
as weak links. Now the proper form on this exercise is really quite simple, and here’s
how to go about it. So you’re going to set an adjustable bench at about a 30-45 degree
angle. Lay face down with your legs straight out behind you, your head hanging over the
top of the bench and with your neck in a neutral position. Hold a pair of dumbbells using a
neutral grip, and while keeping your shoulders down and back at all times, row the weight
up into ribcage until your lats and your mid-back are fully contracted. You can use an overhand
or underhand grip here if you’d like, but most people do find the neutral grip to be
the most comfortable. Pause in the fully contracted position for a brief moment and squeeze your
shoulder blades together before lowering the weight back down to the starting position.
And as with all pulling movements for the back, you can further maximize the tension
on the target muscles by focusing on pulling the weights usinggh your elbows rather than
your hands, and by using a set of lifting straps or lifting hooks to further eliminate
your grip from the equation. The chest supported row can pretty much be included anywhere in
your back routine for 2-4 sets of anywhere from 5-10 reps. If you have a questionable
lower back or if you’re just looking for a new free weight bent over row variation to
build up your overall back size and strength, then I would highly recommend giving the chest
supported row a try and seeing how you like it. So thanks for watching this video lesson,
I hope you found the information useful here today. To get more useful, no B.S training
and nutrition tips to maximize your muscle building and fat burning progress along with
concrete step by step training and nutrition plans that you can follow along with, make
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20 comments on “The Chest Supported Row (Benefits & Proper Form)

  1. IcantSeeReplies Post author

    Precisely the exercise I started doing coz I ran out of weight on all rowing machines and bent over is stressful on the lower back. If you are stronger you'll have to use barbells though and the problem is some benches don't have space below the pad for the bar path. You can attempt to fix it by also elevating the butt side of the bench by putting some plates or something below.

  2. Alexindeed Post author

    I do find bent over rows stressfull for my lower back, and the temptation of using momentum. Back day today. will definitely try this one out! Nice video as always.

  3. barretti3 Post author

    Great video as usual Sean.
    Just wondering if you get the chance, that you do a video on stretching and weight lifting. Static stretching vs dynamic stretches prior to training and if it is necessary or beneficial? Cheers.

  4. Mike H Post author

    Tried this out today, the weight felt a lot heavier doing it this way, couldn't go as heavy as normally do with regular dumbbells rows. But i deff felt more tension on my muscles.  Thanks for the Tip Sean!

  5. Kekeboy100 Post author

    SEAN please, my left lats are smaller then my right. Which exersice can I do for my left? to get it balanced

  6. jorge fernandez Post author

    Sean ty so much! I completely forgot about the chest supported bentover rows. I have lower back issues and can't do barbell rows so, I've been doing one arm rows forever! It's good to have alternatives… Ty again!

  7. futurealasd Post author

    actually this is like a chest supported t-bar row, where u have handles variations. Keeping the elbows more in (30 degrees) targets lats (as in this video), keeping elbows around 60-70 degrees targets upper back, and going 90 degrees then u must take around 4 kgs only, as the rear delt works alone.
    Am i correct sean ?

  8. Suk Mike Hok Post author

    This is one of the less effective lying row variations, for a greater range of motion and lat recruitment they should be performed horizontal with a full stretch in the bottom.

  9. Kyle F. Post author

    what about comparing this to one arm dumbbell row? If only pick one either this or one arm dumbbell row, which one will be superior for back overall?

  10. Fahad Humayoon Post author

    I just CAN'T do dumbbell rows the normal way.Either my legs do not stay balanced.My back sometimes will not stay straight..Other times my head also isn't positioned properly.And then again , as you said Mr.Sean…the use of momentum and heave back and forth..

    I have tried this variation.Although i want to know if i can go heavy , doing this variation.Also,i did not find it very comfortable doing it one arm at a time.Any suggestions …?

  11. Y Fish Post author

    Good demo Sean. I'm trying to streamline my back training by eliminating redundant exercises. Would you say that this exercise can replace seated cable rows and one arm dumbbell rows for targeting mid/upper back? Thanks.

  12. Leo Don Post author

    Can I substitute the dumbbell for barbell In chest supported row or will it not target the same muscles ? Can someone answer this please because I can’t find the answer anywhere


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