Chest Supported UH Row

Bring the dumbbells towards the waistline on top of the movement instead of the rib cage for a more worthwhile contraction on top during the Chest Supported UH Row. Squeeze the contraction on top for at least two seconds by imagining a grape between your shoulders. Bring the elbows as far back as your range of motion will allow. The palms should face the ceiling the whole time which is called a supinated grip.

Chest Supported UH Row

The rowing position with the bench as a chest support reduces lower back stress and enables trainees to improve the quality of each rep. Set a thirty degree incline unless the 12 week personalized training and nutrition gold program calls for a different incline setting.

Set the incline bench at thirty degrees and place your chest against the bench backrest. Find a comfortable position and place your feet into a stable position on the floor.Keep at least five degrees of elbow flexion on the bottom of the exercise so that the weight is not pulling solely on your joints.

Keep at least a ten degree bend in the elbows on bottom of the movement with the arms extended. The movement may seem strange at first due to the width of the dumbbells. However this can be used to your advantage by creating a wider angle of pull. The latissimus dorsi which is represents the largest musculature of the back under normal circumstances will feel fully stimulated with proper execution.

Each set will require improvements in grip strength and the mid cross section of the back will also receive a lot of attention with each set. The Chest Supported UH Row is a great match with a pressing movements as part of a super set since the same station can be used. This allows for short rest periods between sets and no competition for equipment even if the gym is very crowded.