Barbell Chest-Supported Row
- 1 - Set an adjustable bench to a 30-45 degree incline and place a barbell on the floor beneath it.
- 2 - Lie face down on the bench with your chest and torso supported, allowing your arms to hang down toward the floor.
- 3 - Grip the barbell with a slightly wider than shoulder-width overhand grip (palms facing toward you).
- 4 - Retract your shoulder blades and pull the barbell upward toward your lower chest, driving your elbows back and out.
- 5 - Squeeze your upper back muscles at the top of the movement, holding briefly for maximum contraction.
- 6 - Slowly lower the barbell back to the starting position in a controlled manner, fully extending your arms.
- 7 - Repeat for the desired number of repetitions.
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