Incline Chest-Supported Row - Hidden Gem

It’s exam week for me, so I’ve decided to skip the gym and use this week as a deload. I’ve noticed my CNS fatigue has been pretty high lately, especially since I’ve been going all-out on my new routine.

Interestingly, about 43% of my workout on Thursday was focused on back training, and my back was definitely feeling it afterward. From Friday through Sunday, my back muscles were sore, particularly my mid-back.

One of the new exercises in my routine is the incline chest-supported row. Depending on your hand position, it can effectively target your rhomboids, traps, lats, and even your rear delts.

One of the main reasons I’d absolutely recommend adding this exercise to your routine is that it takes the strain off your lower back and allows you to really focus on isolating your back muscles. I usually do a lot of bent-over row variationslandmine rows, barbell rows, single-arm dumbbell rows, and so on. While they’re all great exercises, one disadvantage is the stress they can place on the lower back. With the incline chest-supported row, everything feels much more comfortable and controlled, making it both effective and safer.

Highly recommended.

If you watch the video, you’ll notice I was trying to find my balance a bit. That’s because I was already fatigued from the previous exercises, and this was actually my third set by the time I remembered to film. The bench also wasn’t the most comfortable.

The key is getting the setup right. Keep your feet planted firmly on the floor with your heels slightly elevated, keep your eyes focused on the bench, drive your elbows back, squeeze at the top, and get a good stretch at the bottom.

So, tell me, what’s your go-to routine for back day?

Thank you for reading. Till next time, enjoy the gains.

God bless.

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