compound · Horizontal Pull
Chest-Supported Row
Chest-Supported Row is a compound horizontal pull movement for back, using Chest-Supported Row. It also works lats and biceps. 4 sets of 8-12, 2 min rest.
- Primary muscle
- Back
- Equipment
- Chest-Supported Row
- Difficulty
- Beginner
- Sets and reps
- 4 × 8-12
- Rest
- 90s
- Force
- pull
How to do it
- 1Set up
Chest against the pad, feet planted, arms hanging straight down.
- 2The cue that matters
Pad kills the momentum - pull the elbows past the ribs and hold one second.
- 3Work it
4 sets of 8-12, resting about 2 minute between them.
Muscles worked
Back does most of the work. Lats and biceps take the rest.