Fitness “experts” and hardcore bodybuilders have differing beliefs on the proper ways to perform certain exercises.

T-Bar Rows are a classic, but they’re straight-up painful to watch. Good Bentover Row . Update: Donovan Ford does a variation for Grip Strength, grabbing the plates like in a Reeves Deadlift. Doing it properly involves going through a full range of motion as you brace your core and pull the bar to your lower chest while having a bend in the hips.

With chest-supported dumbbell rows, your lower body is completely taken out of the movement and your upper back is forced to do all the work. Note the sweeping back in the pull. Try this next time. Regular barbell rows bring in your upper back, lower back and core/glutes to a certain extent.

Tip: Your Barbell Chest Supported Row should be very close to your Barbell Bench Press for a set of 5 reps. Why I Prefer Barbell Chest Supported Rows to T-Bar Rows, Bent Over Rows, and Seated Cable Rows. The bentover barbell row isn't for beginners or those with lower back issues. That makes them better, but more risky - especially if you have lower back issues. The Chest-Supported Dumbbell Row is my most-programmed pulling exercise. Mike Gray shows you how to do them properly. Because your upper body is supported by the bench during this type of rowing motion, this exercise is very suitable for those with posture issues, lower back problems, or inflexible hamstrings. Update: Donovan Ford does a variation for Grip Strength, grabbing the plates like in a Reeves Deadlift. Unfortunately, many lifters perform barbell rows incorrectly. Get a Chinese Back with Chinese Rows a.k.a Chest Supported Barbell Rows or just chest supported barbell rows. Chest supported rows don't target your whole back - your lower back and core stability is taken out of the equation. (If that's you, start with the chest-supported row.)

It's a favorite of mine because it's safe, accessible and extremely effective.

This is a great exercise to use when looking to hit the back muscles. (If that's you, start with the chest-supported row.) These are the main benefits of chest-supported dumbbell rows. The seal row is a supported row variation that can be done with a barbell, dumbbells, and even a trap bar.
Update: Here is Liao Hui doing them.

Chest Supported Row vs. Barbell Row. Good Bentover Row The bentover barbell row isn't for beginners or those with lower back issues.


Sadly, it's one of the most butchered movements in gyms. While experts will argue one exercise is absolutely necessary for growth and development, one individual must … The Chest-Supported Dumbbell Row is a favorite because it's safe, accessible and extremely effective. The barbell rows, the bent-over dumbbell row, the inverted row, the chest-supported row … which one will take the cake? This position is easier on the back than a standing position, and its a good way for beginners to learn the Row movement. How to Do the Chest-Supported Dumbbell Row with Perfect Form “Keep your chest on the bench throughout the movement,” Braun advises. The chest supported row can pretty much be included anywhere in your back workout for 2-4 sets of anywhere from 5-10 reps.

Update: Here is Liao Hui doing them. The chest-supported row, also called the incline dumbbell row, is an ideal row variation to hone form, prevent mid-row rocking, reduce the risk of injury, and isolate the muscles you’re looking to build. Mike Gray shows you how to do them properly.

Get a Chinese Back with Chinese Rows a.k.a Chest Supported Barbell Rows or just chest supported barbell rows. To perform the seal row, a lifter lies prone (chest/face down) on a bench. Chest supported dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. A […] Sadly, it's one of the most butchered movements in gyms. A […] By Jill Fanslau. Note the sweeping back in the pull. If you have a questionable lower back or are just looking for a new free weight bent over row variation to build up your overall back size and strength, I’d highly suggest giving the chest supported dumbbell row a try. Chest supported DB row .

If you find it hard to get into the proper position for a barbell bent over row and you end up standing to high and do more of a shrug than a row. Chest-Supported Rows From there, you use two dumbbells to perform a Row.


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