Chest-Supported Row

How to do it

1. Lie face down on an incline bench set to about thirty degrees, with your chest against the pad and your feet steady on the floor.
2. Take a barbell with an overhand grip a little wider than shoulder width and let your arms hang straight down, the bar clear of the floor. This will be your starting position.
3. As you breathe out, pull the bar up toward the bench by bending your elbows and letting them travel out to the sides, forearms hanging, until your upper arms are level with your back and your upper arms and torso make the letter "T". Keep your chest on the pad throughout.
4. Hold the contraction briefly, then lower the bar back to straight arms as you breathe in.
5. Repeat for the recommended amount of repetitions.