Don't Do THIS On Rows!

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Modern Meathead Notes:

• Rounding over the chest support pad = motion of the spine.

• Motion of the spine does NOT contribute to training the lats & upper back.

• The back muscles you’re trying to train with a row just move the shoulder.

  • With this in mind, you should maximize for shoulder motion while minimizing for spine motion if your goals are to train the lats and upper back.

• Rounding over the pad isn’t inherently “bad”, but rather is a strategy that will train more of the erectors (spinal extensors) as compared to the lats and upper back.

Below are FIVE in-depth exercise tutorials on how to train the back with the use of chest-supports.

In these videos, you’ll learn:

• How to set up and execute:

  • DB chest supported rows.

  • Machine chest-supported rows for both lats and upper back.

  • Perform single-arm cable rows for the lats.

  • Perform chest-supported pull-aparts for the rear delts and upper back.

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