Chest-Supported Rows: Your Ticket to a Thicker Back and Bigger Biceps

To perform the chest-supported row, you’ll need a pair of dumbbells and an incline bench. Otherwise, the exercise is similar to the bent-over dumbbell row, with the main difference being that your chest is fixed against the bench instead of free-standing. Although you may need to lower the weight for this, the benefit is that the form is stricter because there’s no way to cheat reps.

How to do it:

1. Set an adjustable weight bench to a 30 to 45-degree angle.
2. Place a pair of dumbbells on either side of the bench.
3. Sit down on the bench, facing the floor. You’ll want your chest to be firmly against the backrest and your feet flat on the ground.
4. Grasp the dumbbells. Your palms should be facing each other (neutral grip) and your arms should be extended when in the starting position.
5. Brace your core and retract your shoulder blades. Then, row both dumbbells toward your hips simultaneously.
6. Hold momentarily before reversing the motion.
7. Continue for the desired number of repetitions and sets.

Instead of doing this back exercise with two dumbbells, work each side of the body separately with a single dumbbell. This method can help to fix muscular imbalances and address bilateral deficits¹.

With seal rows, the main difference is that the bench is flat and your legs are completely off the ground. This helps to isolate your back muscles to a greater extent than with chest-supported rows. Although you can do seal rows with two dumbbells, they’re often performed with a barbell and weight plates.

As mentioned above, bent-over dumbbell rows are similar to chest-supported rows, but they don’t require a weight bench. Instead, you’ll hinge at your hips until your torso forms a 45-degree angle. The benefit of doing this row variation is that you may be able to lift heavier loads compared to chest-supported rows.

Why do it: I love the suspended/ring row because it works the same muscle groups as the chest-supported row. But, instead of using a pair of dumbbells as resistance, you can use your bodyweight. This helps to develop your core strength. It’s easy to adjust your body position to make the exercise easier or more challenging (the more upright you are, the easier it is).

How to do it: 

1. Set up a TRX suspension system or rings to hip height.
2. Grab the handles with an overhand grip (palms facing the floor) while standing. You’ll want your arms to be fully extended.
3. Walk your feet out until you’re comfortable. (The more horizontal you are, the more challenging the exercise.)
4. Activate your core and lats. Then, pull yourself up so your chest is as close to the equipment as possible.
5. Hold before lowering yourself down until your arms are straight.
6. Repeat for reps.

Why do it: The T-bar row can help you lift heavier loads than the chest-supported row because you’re using a barbell and weight plates, and your chest isn’t fixed to the bench. If building muscle in your upper body is your primary goal, it’s a fantastic exercise. You can also change your stance and the attachment you use to target different areas of your upper back.

How to do it: 

1. Secure one end of an Olympic barbell into a landmine base.
2. Add weight plates to the other side, and choose your attachment (if you’re going to be using one).
3. Stand between the weight plates and the landmine attachment, but closer to the plates. The bar should be between your legs, and you should be facing away from the base.
4. Squat down and grab the attachment or bar. The V-bar attachment is the most common, but you can use other attachments, or wrap both hands around the bar.
5. Lift the bar off the floor slightly, making sure your arms are fully extended.
6. Brace your core, retract your shoulder blades, and bring the bar toward your abdominal region.
7. Pause before reversing the motion in a controlled manner.
8. Repeat for reps.

Why do it: Not only does this bodybuilding exercise work different muscles in your upper body (similar to the chest-supported row), but you’ll also activate muscle groups in your lower body, including the lower back, glutes, and hamstrings. Regularly performing the barbell row will also improve your grip strength, helping with other exercises on this list.

How to do it: 

1. Place a loaded barbell on the floor.
2. Step underneath the bar, similar to how you would with a deadlift. The bar should be close to your shins and your feet should be shoulder-width apart.
3. Squat down to take hold of the bar with an overhand grip (palms facing the floor).
4. Lift your chest up and engage your core. Then, deadlift the bar toward your pelvic region by driving through your heels.
5. Push your hips backward and bend your knees slightly so that your torso is at roughly a 45-degree angle. The bar will be near your knees in the starting position.
6. Tuck your elbows into your sides before rowing the bar toward your abdominal region.
7. Pause momentarily before slowly returning the barbell to its original position.
8. Repeat for the desired number of reps.

Why do it: Knowing how to do a seated cable row is important for two reasons. First, the seated cable row machine provides stability and a straighter path through the entire range of motion, making it safer than the chest-supported row. Also, the cables provide constant tension on your back and biceps muscles, which may help to increase muscle mass.  

How to do it: 

1. Select your desired attachment. The V-bar attachment is the most common, but you can also use a straight bar, wide bar, or rope.
2. Choose the appropriate weight by adjusting the pin.
3. Sit on the bench (or ground) with your feet firmly against the foot pads. You’ll want a slight bend in your knees, and a straight back. 
4. Lean forward to grab the attachment, making sure that your arms are extended.
5. Retract your scapula and activate your core. Then, row the attachment into your abdominal region.
6. Hold for a moment before slowly returning the cable to the starting position.
7. Continue for reps.

Why do it: Inverted rows only require your bodyweight, so unlike chest-supported rows, they can be done from (nearly) anywhere. A 2016 Journal of Strength and Conditioning Research² study found that inverted row exercises activated the latissimus dorsi, upper trapezius, middle trapezius, lower trapezius, and biceps brachii at “levels conducive to strengthening,” highlighting the effectiveness of the exercise.

How to do it: 

1. Adjust the J-hooks on a squat rack so the bar is at hip height. Alternatively, you can use a Smith machine to perform this exercise. (You can also get very creative by placing a broom handle between two chairs.)
2. Sit on the floor, directly underneath the bar.
3. Place your hands on the bar using an overhand grip (palms facing away from you). Your arms should be fully extended and perpendicular to the barbell.
4. Walk your feet out until you’re comfortable. The closer your feet are to your body, the easier the exercise.
5. Activate your core, squeeze your glutes, and pull yourself toward the bar.
6. Continue until your chest is as close as possible to the bar, and then pause.
7. Lower yourself back down to your original position in a controlled manner.
8. Repeat for reps.