<\/span><\/h3>\n\n\n\nFor this compound exercise, you need a T-bar row machine commonly found in gyms. It primarily targets the lats, scapula, trapezius, and rear deltoid head.<\/p>\n\n\n\n
1. Press your sternum against the chest-supported row machine.<\/p>\n\n\n\n
2. Plant your feet at shoulder width on the machine\u2019s foot platform or on the floor, depending on the machine.<\/p>\n\n\n\n
3. Grasp the T-bar by its handles and hoist it toward your midline while keeping your body braced. Keep your spine and shoulder blades in a neutral position. Avoid flexing your neck.<\/p>\n\n\n\n
4. Bracing your core, pull the bar and bring it up until your shoulder blades touch. Strive for a 45-degree upper arm position relative to your trunk during the midpoint of the movement. Don\u2019t let your elbows flare much: your lats, not elbows, should do the work.<\/p>\n\n\n\n
5. Straighten your elbows and return the bar to the initial position with a controlled movement to complete a rep. Flare your elbows slightly and feel the stretch at the bottom. Don\u2019t let the weight fall.<\/p>\n\n\n\n
6. Allow the resistance to settle, retract your shoulder blades, and repeat the movement for another rep.<\/p>\n\n\n\n
7. Do 10\u201320 reps and up to 4 sets with a 2\u20133 minute break between them.<\/p>\n\n\n\n
<\/span>Barbell chest-supported row<\/span><\/h3>\n\n\n\nFor this exercise, you\u2019ll need an Olympic bar, weight plates, and a squat rack. Start with a light load.<\/p>\n\n\n\n
1. Set the bench near the rack at a 45-degree angle.<\/p>\n\n\n\n
2. Place the squat rack hooks at a height that allows you to reach them as you lie on the bench. The bench should be over the center of the barbell.<\/p>\n\n\n\n
3. Lie down on the incline bench with your chest pressed against it. Keep your feet on the ground.<\/p>\n\n\n\n
4. Hold the bar with a neutral grip and tighten your shoulder blades.<\/p>\n\n\n\n
5. Lift the bar toward your chest with a controlled movement.<\/p>\n\n\n\n
6. Return the bar to the initial position, maintaining control over the movement.<\/p>\n\n\n\n
7. Do 5\u201315 reps and up to 3 sets with a 2-minute break between them.<\/p>\n\n\n\n
<\/span>Helms row<\/span><\/h3>\n\n\n\nA lesser-known bench row variation, the helms row can be more convenient to do in some gym setups than other similar exercises. This incline DB row mostly works the lats.<\/p>\n\n\n\n
1. Place your chest on the end of an inclined bench set at 45 degrees. For this variation, you\u2019re not straddling or lying on the bench. You remain standing.<\/p>\n\n\n\n
2. Bend your knees slightly and keep your back parallel to the floor.<\/p>\n\n\n\n
3. Bring the weight up. Pull your elbows back and engage your shoulder blades.<\/p>\n\n\n\n
4. Lower the weight with a controlled movement and repeat.<\/p>\n\n\n\n
5. Do 10\u201312 reps and up to 3\u20134 sets with a 2-minute break in between.<\/p>\n\n\n\n
<\/span>How to Adopt Chest-Supported Row in a Training Plan<\/span><\/h2>\n\n\n\nDo you want to build muscle endurance? Aim for many reps with a lighter weight. But if you want to grow your back muscles and biceps, do fewer reps with heavier weights.<\/p>\n\n\n\n
\n- For muscle endurance<\/strong>: Do 10\u201315 reps with lighter weights. Aim for 2\u20134 sets with a 2\u20133-minute break in between.<\/li>\n\n\n\n
- For muscle strength<\/strong>: Do 10\u201312 reps with heavy weights. Aim for 3\u20134 sets with a 2\u20133-minute break in between.<\/li>\n\n\n\n
- For muscle growth<\/strong>: Do 6\u201310 reps with the heaviest weights you can handle. Aim for 3\u20134 sets with a 2\u20133-minute break in between.<\/li>\n<\/ul>\n\n\n\n
Either way, you want to increase the load on your muscles progressively to keep seeing gains.<\/p>\n\n\n\n
Do chest rows twice or three times a week or according to your personalized training plan. Combine them with other variations of the exercise for optimal results. If you do other back exercises alongside chest rows, do this exercise less frequently.<\/p>\n\n\n\n
<\/span>Takeaways<\/span><\/h2>\n\n\n\nBefore you head to the gym, here are some things to remember:<\/p>\n\n\n\n