Chest-supported DB and BB Rows

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Part of the "Upper Body Pull Video Series" Series

Both versions of the chest-supported row have a place in training. Many of the key points of performance are explained in the write-up for the regular bent-over BB row, so please make sure you see the article on the Bent-Over Barbell Row, as well.

The primary reason to perform a row “chest-supported” is to force the proper muscles to do the work, mitigating the element of momentum. Regardless of your comprehension level for the standard bent-over row, it’s innate for us to utilize a little bit of hip and leg drive when the Row gets difficult in the latter reps of a hard set, but the chest-supported version doesn’t allow this to occur. This will provide the athlete with immediate and tangible feedback on their true level of strength in the upper body pulling structure

In the chest-supported row, you will notice the start position of the movement places the DB or BB directly beneath the chest. This in itself adds an element that is distinctly different than the standard row, where the prescription is for the bar to start at the “low hang” position above the knee-caps. The chest-supported version really requires the athlete to activate the lats to pull the weight back towards the waist. This is even more difficult to perform properly than doing the standard version, and it will allow the athlete to create that important mind-muscle connection with the lats.

Dumbbell Chest Supported Row

The DB is a great tool for performing any type of row, but especially for the chest-supported version. You will notice in the video, that the DB allows for a greater range of motion (ROM) than the barbell when lying on a bench.

Because the DB’s pull independently, athletes can create a stronger contraction at the top of the movement by allowing the DB’s to come up higher than the bench would permit when using a BB.

Furthermore, the DB’s also require each arm to work independently, which encourages balance and coordination on each side of the body.

For anybody that finds one side to be significantly stronger than the other side, I encourage you to do the majority of your work with DB’s to remedy this issue.

Barbell Chest Supported Row

The BB is used for this as a means of overloading the movement. Athletes will find that they can use about 20% more weight with a barbell than they can with the cumulative combined weights of the two DB’s.

This allows for more muscular activation – however, I encourage all athletes to become competent and proficient in the DB version first, for the balance and coordination issues described above.