The chest-supported row is a great exercise for targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise can help to build strength and definition in the upper body, as well as improve posture and balance.
Additionally, the chest-supported position can help to reduce strain on the lower back, making it a good option for people with back pain or injuries. Overall, the chest supported row is a versatile and effective exercise for improving upper body strength and function.
The back is an area that includes a multitude of muscles that each perform a different function. Starting from top to bottom we have the trapezius which covers the entire upper back along with the subscapularis and round muscles.
The middle back is completely covered by the latissimus dorsi, while the lower back is home to the latissimus dorsi. In this section, we include exercises that target the main part of the back (latus, subscapularis, lats). Trapezius and back follow in separate sections below.
Read also: THE BACK SAVER SIT AND REACH TEST
How to Perform Dumbbell Rows
Type of exercise: Compound
Multi-joint Main muscle group: Latissimus dorsi, latissimus dorsi, teres, trapezius (lower extremity)
Equipment: Free weights, dumbbells
Difficulty level: Moderate
- Lie on a 30-degree incline bench
- Grab two dumbbells with an incline grip and let your arms fully extended in front of you, perpendicular to the floor
- Inhale and raise the dumbbells by opening the arms
- Continue by bringing your elbows in line with your back. Pause for 1 sec.
- Exhale and lower the weights to their starting position
- Repeat
Hold against your toes. The chest should be in contact with the pillow throughout the movement.
Chest Supported Dumbbell Rows reverse grip
Type of exercise: Compound
Multi-joint Main muscle group: Latissimus dorsi, Triceps, Subscapularis, Trapezius (lower extremity)
Equipment: Free weights, dumbbells
Difficulty level: Moderate
- Lie on a 30-degree incline bench.
- Grab two dumbbells with an overhand grip
- The chest should be fully touching the pillow and the arms should be fully extended in front of you perpendicular to the floor
- Inhale and raise the dumbbells, tightening the shoulder muscles, bringing them slightly above the back
- Exhale and lower the weights to their starting position
- Repeat
The elbows should touch the back as much as possible throughout the exercise. Hold against your toes.
Chest supported machine rows
Type of exercise: Multi
Joint Main muscle group: Lattice Dorsi, Subscapularis, Round, Trapezius (lower extremity)
Equipment: Machine
Difficulty level: Easy
- Sit on the rowing machine and grab the handles
- Arms fully extended and chest fully touching the pillow. This is the starting position
- Pull them towards you by tightening the muscles of the shoulder blade
- Continue until the elbows are behind the back, without losing contact with the pillow
- Pause for 1 second and with a controlled movement return to the starting position
- Repeat
When you reach the final position of the movement try to tighten the muscles of the scapula. The elbows should not open too wide. Don’t lift the trapezoids when you pull!
How to Simplify
Use a lighter weight.
How to Strengthen
Put more weight on it.
Try a bent-over dumbbell row with your chest unsupported instead of the incline DB row. To prevent your body from falling forward or rocking back and forth, your core and glutes will need to work hard.
Chest Supported Rows Targeted Muscles
The chest supported row is primarily a back exercise, targeting the latissimus dorsi, rhomboids, and trapezius muscles. These muscles are responsible for pulling the arms towards the body, as well as stabilizing the shoulder blades. Additionally, the chest-supported position can also engage the core muscles, helping to improve overall strength and stability. By building strength in these muscles, you can improve posture, balance, and upper body function.
Latissimus Dorsi
The latissimus dorsi, also known as the lats, is a large muscle in the back that extends from the lower back and pelvis to the upper arm. It is a key muscle for upper body movement, as it is responsible for pulling the arms down and towards the body. This muscle is commonly trained through exercises such as pull-ups, chin-ups, and rows.
Strong lats can improve posture, balance, and overall upper body strength and function. In addition to its functional benefits, the latissimus dorsi is also a visually striking muscle, contributing to the “V-shape” appearance of a well-developed upper body.
Rhomboids
The rhomboids are a pair of muscles located in the upper back, between the shoulder blades. These muscles attach the shoulder blades to the spine and are responsible for pulling the shoulders back and squeezing the shoulder blades together. Strong rhomboid muscles can improve posture and help to prevent rounded shoulders, which is a common posture issue.
The rhomboids are often trained through exercises that involve pulling or rowing movements, such as rows, pull-downs, and chin-ups. In addition to their functional benefits, well-developed rhomboid muscles can also add definition and shape to the upper back.
Trapezius
The trapezius is a large, diamond-shaped muscle in the upper back that extends from the base of the skull to the middle of the back. It is responsible for moving, stabilizing, and supporting the shoulder blades. The trapezius has three main sections – the upper, middle, and lower trapezius – each of which has a slightly different function.
The upper trapezius is responsible for raising the shoulders towards the ears, the middle trapezius helps to retract the shoulder blades, and the lower trapezius aids in pulling the shoulder blades downwards. Strong trapezius muscles can improve posture, balance, and upper body strength, and can also add definition to the upper back. The trapezius is commonly trained through exercises such as shrugs, rows, and pull-ups.
