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VIDEO DEMO

Full-range bilateral row

Regression of Chest-Supported Row

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

REGRESSION · HOW TO DO IT

Full-range bilateral row

These steps are written specifically for the Full-range bilateral row. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-range bilateral 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

    Move through the full range only while every part of the rep stays controlled. Use both sides together and keep the effort symmetrical.

  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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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BACK & LATS / 50

Short rangeShort range

Full-range bilateral row

Sets: 3–5 · Reps: 6–15

Full-range bilateral row is a regression 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.