Chest Supported Row (Barbell)

A horizontal pulling exercise where your chest is supported on an inclined bench, eliminating lower back stress. Excellent for isolating back development while minimizing lower back demand.

Instructions

1. Set an adjustable bench to an incline angle (approximately 30-45 degrees).
2. Lie face down on the bench with your chest supported against the incline.
3. Let your arms hang naturally, then grip a barbell with hands slightly wider than shoulder-width.
4. Keep your feet flat on the floor or the bench for stability.
5. Pull the barbell toward your chest, driving your elbows back and up.
6. Squeeze your back muscles and lats at the top of the movement.
7. Lower the barbell back to the starting position with controlled movement.
8. Repeat for the prescribed number of repetitions.

Tips

• Chest support eliminates the need for lower back stability, allowing heavier weight lifting.
• Focus entirely on back muscle engagement without lower back compensation.
• The angle of the bench can be adjusted based on comfort and preference.
• This is an excellent exercise for isolating back development.
• Proper form and control are important; avoid using momentum.