Upper-Back Builder, Low-Back Saver—Incline Chest-Supported Barbell Rows

September 2, 2015 4:13 pm Published by Leave your thoughts

By Josh Bryant
Big ol’ backs and bent over rows kind of go together like Popcorn Sutton and Moonshine.
What about the times your lower back is just too beat up to do heavy bent-over rows?
What if you want to train your upper back more frequently but want to spare the stress to the slow recovering lower back in these extra sessions?
T-bar chest-supported rows are a great option—but not everyone has a t-bar chest-supported row, or you just might want to try something different.
I am going to share with you an exercise that is a favorite of eight-time Mr. Olympia, Ronnie Coleman and equally revered by his protégé, IFBB Pro Cory Mathews, it’s the incline chest-supported barbell row.
Metroflex member and 700-pound deadlifter, Reggie Perkins, was kind enough to demonstrate the exercise for us.
Exercise Description
1. Face down, lean into an incline bench.
2. Take a barbell with a pronated grip, beginning with the arms straight. This will be your starting position.
3. Retract the shoulder blades and flex the elbows to row the barbell to the incline bench.
4. To make the movement more difficult, pause at the top of the motion and then return to the starting position.
5. Repeat for the desired number of reps.
A picture is worth a thousand words and a video worth 10 thousand; let’s check out Reggie in action.

Check out the back specialization routine in Amazon # 1 Seller, Jailhouse Strong

 

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