How to do a barbell chest supported row

Setup:

1. Incline Bench: Adjust a bench to an incline of approximately 30-45 degrees.
2. Barbell Placement: Position the loaded barbell on the floor behind the end of the bench.
3. Prone Position: Lie face down on the bench, with your chest on the incline and your legs extended behind you, keeping your feet flat on the floor.
4. Grip: Reach down and grasp the barbell with an overhand or underhand grip, slightly wider than shoulder-width apart.

The Lift:

1. Initiate the Pull: Engage your lats and core, then pull the barbell up towards your lower chest or abdomen. Keep your elbows close to your body and your back straight.
2. Squeeze at the Top: Briefly pause at the top of the movement, squeezing your shoulder blades together.
3. Controlled Lowering: Slowly lower the barbell back down to the starting position, maintaining tension in your back muscles.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Focus on the Back: Think about using your back muscles to lift the weight, not just your arms.
• Elbow Path: Keep your elbows close to your body as you pull the barbell up.
• Chest Support: Maintain contact between your chest and the bench throughout the movement.
• Variations: Experiment with different grip widths (wider or narrower) to target different muscles in your back. You can also try using an EZ-curl bar or dumbbells for variety.