Chest-Supported Barbell Row
Muscles worked
Instructions
- 1Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
- 2Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
- 3After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Chest-Supported Barbell Row
The chest-supported barbell row is performed standing on a bench, leaning forward with the hips pushed back, pulling a barbell resting on the floor in front of you. This position offers a middle ground between the classic bent-over row and machine chest-supported versions, requiring active torso bracing while reducing the temptation to cheat thanks to the working angle. It's a complete compound movement that builds the mid-back and lats while engaging the biceps as secondary muscles. Fully lowering the bar on each rep ensures optimal range of motion for maximal back development.
check_circleBenefits
- check_circleBuilds the mid-back and lats through a full range of motion
- check_circleStrengthens torso bracing in the bent-over position
- check_circleEngages the biceps as secondary muscles
- check_circleAllows controlled execution without jerking
lightbulbExecution tips
- lightbulbKeep the hips back and chest up throughout
- lightbulbRetract the shoulder blades before flexing the elbows
- lightbulbPerform a controlled movement without using momentum
- lightbulbLet the bar fully lower on each repetition
- lightbulbMaintain a neutral spine throughout the exercise
warningCommon mistakes
- warningRounding the back while pulling the bar to the torso
- warningUsing a jerking motion of the torso to launch the bar
- warningNot fully lowering the bar between reps
- warningLoading too heavy at the expense of back position
helpFrequently asked questions
How is this different from a classic bent-over row?expand_more
Standing on the bench slightly changes the angle and stability, but the base movement and targeted muscles remain very close to the classic bent-over row.
Should I fully lower the bar on every rep?expand_more
Yes, this ensures a full stretch of the back and optimal range of motion for progress.
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