Chest Supported Row
Overview of the exercise
Chest supported row exercises are a great way to strengthen the back muscles and improve posture. Unlike traditional row exercises, this exercise involves using a machine with a padded bench that supports the chest and allows for a more stable and controlled movement.
The exercise targets the muscles in the upper back, including the latissimus dorsi, rhomboids, and trapezius. Additionally, it can help to reduce stress on the lower back and shoulders, making it a safe and effective option for individuals with joint pain or mobility issues.
Exercise Profile:
Muscle Group Targeted: Lats
Equipment: Cable
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Biceps, Shoulders, Traps, Rhomboids
Instructions:
- Begin by selecting the appropriate weight on the machine and adjusting the seat height to fit your body.
- Sit down on the bench with your chest against the padded support and your feet firmly planted on the floor.
- Grasp the handles of the machine with a grip of your choice, making sure your arms are fully extended in front of you.
- Inhale deeply, then pull the handles back towards your chest, keeping your elbows close to your sides.
- Exhale and slowly release the weight back to the starting position, making sure to control the movement throughout.
- Repeat the exercise for the desired number of repetitions.
Chest Supported Row Tips
- Warm up properly: Warming up before performing any strength training exercise is crucial for preventing injury and getting the best results.
- Focus on form: Proper form is crucial for getting the most out of your chest supported row and avoiding injury. Keep your elbows close to your sides and use slow and controlled movements to engage your back muscles.
- Vary your grip: Mixing up your grip on the chest supported row can target different areas of your back. Try switching between an overhand grip, underhand grip, and neutral grip to engage different muscle groups.
- Incorporate proper breathing: Proper breathing is important for any strength training exercise, and the chest supported row is no exception.
- Gradually increase weight: To avoid injury and prevent burnout, start with a lighter weight and gradually increase as your strength improves.
