Chest Supported Rows
What to look for:
- Can be performed with DB/KB/BB
- Feet on the floor
- Incline bench set at a 45-60 degree angle
- Spine and neck in neutral position
- Double chin
- Neutral or pronated grip
- Allow shoulder blades to open up (protract) at the start
- Initiate with retraction and depression of shoulder blades
- Keep ribcage down
- Traps relaxed
- Elbow shouldn’t be pulled past midline
- Shoulder not pulled into anterior tilt
- Not using momentum to lift the weight
- Tall posture
- “Don’t let the back arch/extend”
- “Double chin”
- “Keep the chest lifted”
- “Squeeze the shoulder blades”
- Regress: If client is unable to keep positioning in the thoracic area due to the position of the weight you may consider lowering the weight or taking to a variation of cable row.
- Progress: If client is able to perform with solid technique for multiple sets and they would be able to keep positioning for more advanced variations they may be able to progress.
- Ideal for those who suffer from low back pain or those that lack strength to hold positioning (hinge pattern) on bent over rowing movements.Can be
- uncomfortable for some people due to lying on the chest.
- Very low skill level makes it easy to teach new clients.