Chest-Supported DB Row
How-To Guide & Brutal Variations
The strictest row possible. Takes lower back out of the equation — pure upper-back thickness.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Chest-Supported DB Row | 4 | 8–10 | Inverted Row | Single-Arm Band Row | T-Bar or Meadows Row |
Chest-Supported DB Row – Primary Instructions
- 0) Bench at 30–45°, chest firmly planted.
- 1) Grip DBs, arms hanging straight down.
- 2) Pull elbows high and back — squeeze shoulder blades hard.
- 3) Lower slowly — full stretch at bottom.
If too hard right now: Use lighter weight or single-arm variation.
Spartan Mode: Pause 2 sec at top + slow eccentric.
Pro Tip: Think “break the bar” at the top — max scapular retraction → Adjustable Bench
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