Own Every Range
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VIDEO DEMO

One-arm chest-supported row

Progression of Chest-Supported Row

YouTube · T NationUnilateral Chest-Supported RowWatch the demonstration

PROGRESSION · HOW TO DO IT

One-arm chest-supported row

These steps are written specifically for the One-arm chest-supported row. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the One-arm 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.

  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

    Complete one arm at a time while keeping the trunk and shoulder position unchanged.

  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

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BACK & LATS / 50

Short rangeShort range

One-arm chest-supported row

Sets: 3–5 · Reps: 6–15

One-arm chest-supported 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.