VIDEO DEMO
Neutral-grip chest-supported row
Regression of Chest-Supported Row
REGRESSION · HOW TO DO IT
Neutral-grip chest-supported row
These steps are written specifically for the Neutral-grip chest-supported row. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Neutral-grip chest-supported row. Set the bench so it supports the body without blocking the working joint. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.
- 02Move the pattern
Keep the chest heavy on the pad as you drive the elbows back and pull the weights beside the ribs.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish 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
EARN THE NEXT STEP
Progress the ownership
More about this movement
BACK & LATS / 50
Neutral-grip chest-supported row
Sets: 3–5 · Reps: 6–15
Neutral-grip chest-supported 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.