Muscles Worked: Lateral Muscles – great for isolating the middle back whilst taking pressure off the lower back.
Spotter Required: No
Minimum Equipment required: Standard adjustable bench press with standard dumbbells.
The Best Equipment to Use: A back row machine, one that is weight stacked or plate loaded.
Warming up: If chest supported row is the first exercise in your back workout I strongly suggest warming up the back with about 3-5 warm-up sets, gradually increasing the weight and lowering the reps as you go through the warm-up sets. For example:
Warm-up set 1: 20% of the weight you normally lift for 12 reps
Warm-up set 2: 60% of the weight you normally lift for 8 reps
Warm-up set 3: 75% of the weight you normally lift for 5 reps
Warm-up set 4: 85% of the weight you normally lift for 3 reps
Warm-up set 5: 95% of the weight you normally lift for 1 rep
How often should I perform this exercise: Chest supported row is a great exercise for targeting the middle back and because your chest is supported on a bench or machine it takes pressure off your lower back and helps isolate the middle back muscles.
When should I perform this exercise: Chest supported row uses quite a lot of energy but can be performed during any stage of your back workout, I personally perform this exercise quite early in my back workout.
How to do the exercise on a machine: Sitting on the machine with the seat adjusted at the right height (a height that your chest is supported on the pad). Grip the handles so your palms face towards each other and begin to pull the handles until your elbows go just past your back, hold at this position for half a second and squeeze the muscle (squeezing the muscles forces blood into it), then control the weight back to the start position without fully straightening your arms. Repeat this movement until you have completed your set.
How to do the exercise on a bench press: If you do not have a chest supported row machine in your gym that’s fine, you can perform the exact same exercise using an adjustable bench press and a set of dumbbells. Incline the bench to about a 45 degree angle, now lay facing down on the bench (chest and stomach on the bench) making sure you do NOT sit on the seat, put your feet firmly on the ground with a bend in your knees, usually your chin will be just over the top of the bench press or resting on it. Holding a set of dumbbells with palms facing each other, begin to lift them up to the middle of your back, making sure that your elbows stay close to your body at all times.
When you reach the top of the movement your elbows should be slightly behind your back, at this point hold for half a second and squeeze the muscle (squeezing the muscles forces blood into it). Repeat this movement until you have completed your set.
Common Mistakes: There are several mistakes people make executing this exercise, the first most important one is not lifting your chest of the bench/machine. If you have to lift your chest off the machine the weight is too heavy, lower the weight.
The second most common mistake and the one that annoys me the most is when people use momentum to lift the weight and gravity to lower it. Use controlled movements throughout this and any exercise. No good will come from using momentum with any weight training.
The third most common mistake is not keeping the elbows close to the body, flaring your elbows will not work the right area of your back and put pressure on your shoulders.
The fourth most common mistake is bringing the weight up too high, when your elbows go just past you back stop and squeeze the muscle, you do not need to go any higher than this as it could cause injury to the shoulders.
Mentality: This movement can feel quite tough at times and one of the first things I find is my grip weakens, so I always use a set of lifting straps to help keep my grip.
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