HyperBody
Exercise library · Back

Chest-Supported Row.

A compound back exercise that targets the lats, rhomboids, and rear deltoids while minimizing lower back strain.

IntermediateDumbbells, Bench
Chest-Supported Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids · Rear delts
Secondary
Biceps
The play-by-play

How to do it.

  1. Step 01

    Adjust the bench incline and lie chest-down on the pad.

  2. Step 02

    Grasp dumbbells or a barbell with an overhand grip.

  3. Step 03

    Let your arms hang straight down, maintaining a slight bend in your elbows.

  4. Step 04

    Pull the weight towards your chest, squeezing your shoulder blades together.

  5. Step 05

    Keep your chest pressed against the pad.

  6. Step 06

    Slowly lower the weight back to the starting position.

What separates good from great

Pro cues.

  • Focus on initiating the pull with your back muscles.

  • Avoid shrugging your shoulders during the pull.

  • Control the eccentric phase for greater muscle activation.