Chest-supported row

Purpose

• excellent back builder with minimal erector involvement
• great for lats, rhomboids, and rear delts
• allows for pure pulling focus without lower back fatigue

Execution

Set up an incline bench at approximately 30-45 degrees. Lie face down on the bench with your chest supported, allowing your arms to hang down with dumbbells in each hand. Position yourself so your chest is at the top of the bench. Brace your trunk.

• let your arms fully extend, feeling a stretch in your back muscles
• pull the weights up by bending your elbows and retracting your shoulder blades
• squeeze your back muscles at the top of the movement
• lower the weights with control back to the starting position
• maintain chest contact with the bench throughout

Push each set to absolute failure - continue doing reps until you can no longer bend your arms and retract your scapulae, getting every last bit of stimulus from the movement.