Chest supported lat rows

Chest Supported Lat Rows is an excellent exercise for strengthening the back muscles , especially the latissimus dorsi, as well as the back of the shoulders and biceps. This exercise is gentle on the lower back as the chest rests on a bench, reducing the risk of overload and ensuring you can focus on proper technique and muscle activation.

Correct form and technique

Follow these steps to perform Chest Supported Lat Rows correctly:

  1. Set an adjustable bench at a slight incline and lie down with your chest against the bench. Make sure your feet are flat on the floor for stability.
  2. Hold a dumbbell in each hand with the arms hanging naturally down.
  3. Pull the dumbbells up to the side of your chest by bending your elbows and squeezing your shoulder blades together at the top of the movement.
  4. Lower the weights slowly and controlled back to the starting position.
  5. Repeat the movement for the desired number of repetitions.

Common errors

To achieve maximum effect and avoid damage, you should avoid the following mistakes:

  • Lack of shoulder control: Avoid letting the shoulders roll forward during the exercise. Make sure to squeeze the shoulder blades together at the top.
  • For fast movements: Use controlled movements to ensure that the muscles work optimally throughout the movement.
  • Lifting weights with your arms: Focus on pulling with your back muscles instead of just using your arms.

Modifications and Variations

Adapt the exercise to your level or goals with the following variations:

  • Beginner: Use lighter weights to focus on proper form and technique.
  • Advanced: Perform the exercise with a pause at the top to increase muscle tension.
  • Alternate grip: Try rotating the palms inwards (neutral grip) to change the focus on the muscles.

Number of repetitions and sets

For an effective workout, it is recommended to perform 3 sets of 8-12 repetitions . Choose a weight that challenges you but still allows for proper form.

Breathing tips

Inhale as you lower the weights and exhale as you pull the weights up towards your chest. Controlled breathing helps to stabilize the body and improve strength during the exercise.

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