Chest supported lat rows

Today we take a closer look at Chest-supported Lat Rows , an effective back exercise that targets the latissimus dorsi , upper back and biceps in particular. By using a bench as support for the chest, we remove the load from the lower back and focus fully on the upper back muscles. This exercise also provides good stability, which makes it perfect for building strength and muscle mass in the back.

Correct technique

How to perform Chest Supported Lat Rows with proper technique:

1. Adjust an incline bench so that it stands at a 30-45 degree angle, and lie down with your chest against the bench. Keep your feet firmly on the floor for stability.
2. Hold a dumbbell in each hand with your arms hanging straight down towards the floor.
3. Start the movement by pulling your shoulders down and back, and pull the dumbbells up towards your hips. Make sure to keep your elbows close to your body.
4. Squeeze your shoulder blades together at the top of the movement to fully activate your back muscles, then lower the weights in a controlled manner back to the starting position.

Remember to keep your upper body stable against the bench and avoid using torque or backswing to lift the weights.

Video tutorial for Chest Supported Lat Rows

Watch the video below for a visual guide to the correct execution of Chest Supported Lat Rows . The video shows the correct technique and how you can activate the back muscles effectively.

Common errors

Here are some common mistakes to avoid when performing Chest Supported Lat Rows :

• Use of momentum: Avoid using backswing or torque to pull the weights up. Focus on lifting the weights using your back muscles.
• Not completing the shrug: Another common mistake is not pulling the shoulders back properly, which reduces the activation of the back muscles. Remember to pull your shoulders down and back.
• For fast movement: Keep the movement controlled both up and down to get the maximum benefit from the exercise.

Modifications and variations

Here are some ways to vary Chest Supported Lat Rows to adapt the exercise to your level:

• One Arm Chest Supported Row: Perform the exercise with one arm at a time to focus on each side of the back and ensure balance in strength.
• Machine Chest-Supported Row: Use a machine to provide extra stability, which can be beneficial for beginners or to isolate the back more.
• Supinated grip: Perform the exercise with the palms facing upwards to activate the biceps more during the exercise.

Number of sets and repetitions

To build strength and muscle mass in the back, it is recommended to perform 3 sets of 10-12 repetitions . Choose a weight that allows you to complete all the repetitions with control and correct technique.

Breathing technique

Good breathing technique contributes to stability and control. Exhale as you pull the dumbbells up towards your hips, and inhale as you lower them in a controlled manner back to the starting position.