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All Exercises

Horizontal Pull · Compound

Chest-Supported Row

Targets Upper Back, Lats with an optimal working range of 8–15 reps.

Explore Programs (1)
Primary Muscles
Upper Back, Lats
Secondary: Biceps
Typical Rep Range
8–15 reps
Back Dominant
Equipment Tier
Dumbbells & Bands
Dumbbells, Bench
Movement Profile
Beginner · Bilateral
Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Chest-Supported Row:

  1. 1 Set incline bench at 30–45 degrees with chest flush on pad
  2. 2 Drive elbows back and squeeze lats and rhomboids
  3. 3 Lower with control without lifting sternum off pad

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

  • ✕ Lifting chest off pad to cheat momentum
  • ✕ Shrugging shoulders into ears
Structured Programming

Programs Featuring Chest-Supported Row (1)

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Intermediate 4d/wk · 9 wks

TSA 9-Week Intermediate Approach

The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.

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Substitutions & Variations

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Lats, Upper Back · 8–15 reps
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Barbell Row

Lats, Upper Back · 5–12 reps
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Lats, Upper Back · 8–15 reps
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Lats, Upper Back · 8–12 reps
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Lats, Upper Back · 6–12 reps
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