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Coached by Kenji

Chest-Supported Row

PullDumbbellsRegressionLatsRhomboidsRear delts

Tempo 2 · 1 · 2 · 0

Set up

  1. 01Chest on an incline bench. Head past the top pad.
  2. 02Arms hang under the shoulders. Pack them away from the ears.
  3. 03The bench owns the torso so you can learn the pull.

Cues

  • Row the elbows back toward the hips, close to the body.
  • Pause with the bells at the ribcage. Do not shrug.
  • Lower until the shoulder blades reach, then repeat.

Breath

Exhale as you row. Inhale as you lower.

Common faults

Yanking with the biceps

Start the pull by setting the shoulder blades.

Elbows flaring to 90°

Think 'elbow to back pocket'.

Lifting the chest off the pad

Lighter bells. The pad stays glued.

Regression

Pause at the top of every rep, lighter load.

Progression

Dumbbell Row

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with