Own Every Range
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VIDEO DEMO

Five-second eccentric row

Progression of Chest-Supported Row

YouTube · That Fit FriendChest Supported Dumbbell Row | How-To, Tips, BenefitsWatch the demonstration

PROGRESSION · HOW TO DO IT

Five-second eccentric row

These steps are written specifically for the Five-second eccentric row. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Five-second eccentric row. Lie chest-down on an incline bench with a dumbbell in each hand and arms hanging toward the floor.

  2. 02
    Move the pattern

    Keep the chest heavy on the pad as you drive the elbows back and pull the weights beside the ribs.

  3. 03
    Match the demand

    Take a full five seconds on every lowering phase.

  4. 04
    Finish with control

    Pause without lifting the torso, then lower until the arms and shoulder blades reach long. Pause without lifting off the bench.

START WHERE YOU CAN WIN

Regress the demand

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02
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EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BACK & LATS / 50

Short rangeShort range

Five-second eccentric row

Sets: 3–5 · Reps: 6–15

Five-second eccentric row is a progression of Chest-Supported Row. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The bench fixes the trunk so the lats, rear shoulder, and mid-back must move the upper arms from a long hang into a shortened row.