← EXERCISE LIBRARYStrength
Chest-Supported Row
A prone row on an inclined bench that takes the lower back and momentum out entirely. The cleanest way to add mid-back volume in sets of 10-15 after heavier pulling.
- 01Set a bench to roughly forty-five degrees and lie chest-down on it.
- 02Hold a dumbbell in each hand and let the arms hang straight.
- 03Set the shoulder blades down before the first rep.
- 04Row both dumbbells toward the hips with the elbows tracking close to the body.
- 05Lower under control until the arms are fully straight, keeping the chest on the pad.
- 01Chest stays on the bench the whole set.
- 02Pull the elbows behind you.
- 03Pause a beat at the top.
- 01Peeling the chest off the pad — that is momentum, and it defeats the entire reason to use this variation.
- 02Rowing too high toward the shoulders — the upper traps take over from the mid-back.
- 03Using weights that force a half range — the rhomboids need the full stretch to be worth training.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.