Bench Supported Row
BENCH SUPPORTED ROW
The bench support row exercise is used to strengthen the scapular retractors and shoulder extenders. Start by setting up an incline bench infront of you. Place the non-target forearm on the top of the bench and use it to support your forward. Keep the spine neutral and have your legs in a split stance. Hold a weight with your target arm and pull the weight up to your abdomen making sure to lead the movement with your elbows. Pull your scapular into retraction while doing so to engage your back muscles. Lower the weight in a controlled manner to complete a row.
Muscles Involved:
Rhomboids
Trapezius
Latissimus Dorsi
Related Conditions:
Rounded Shoulders / Postural Exercise
Upper Cross Syndrome
Rhomboid Strain
Strength Training
Scapular Dyskinesis / Dyskinesia