back builder rowed with a neutral close grip and your chest on a pad
the support takes the hinge out of it, so your erectors and hamstrings stop
being what tires first and the back can be pushed much further
both hands on one handle on a fixed path, unlike the dumbbell chest-supported
row where each arm works alone
Execution
Set the chest pad so you can reach full arm extension without coming off it, and
straddle the platform with your feet planted. Take the neutral handles.
let your arms extend and your shoulders travel forward into the stretch
pull the handles to your ribs by driving your elbows back past your torso
keep your chest against the pad the whole way
let the handles travel back out under control
finish the rep by letting your shoulders protract at the stretch
Set the pad height once and keep it. Push each set to failure: keep going until
you can no longer bend your arms and retract your scapulae.
Purpose
back builder rowed with a neutral close grip and your chest on a pad
the support takes the hinge out of it, so your erectors and hamstrings stop
being what tires first and the back can be pushed much further
both hands on one handle on a fixed path, unlike the dumbbell chest-supported
row where each arm works alone
Execution
Set the chest pad so you can reach full arm extension without coming off it, and
straddle the platform with your feet planted. Take the neutral handles.
let your arms extend and your shoulders travel forward into the stretch
pull the handles to your ribs by driving your elbows back past your torso
keep your chest against the pad the whole way
let the handles travel back out under control
finish the rep by letting your shoulders protract at the stretch
Set the pad height once and keep it. Push each set to failure: keep going until
you can no longer bend your arms and retract your scapulae.