Why it's on the list: Unlike T-bar rows or bent-over rows, this increasingly popular movement doesn't torch the lower back—and that's its appeal. It allows you to go as heavy as you want on a row variation, without risk of that "oops, I tweaked something" moment.
The bench also enforces strict technique, making it a favorite accessory movement for heavy lifters and anyone looking to improve their posture and build overall back muscle.
Chest-supported row variations for back growth:
- Incline bench chest-supported row (dumbbell, kettlebell, cable)
- Seal row (barbell row on an elevated flat or incline bench)
In your workout: This isn't an exercise meant to go heavy or early in a back workout, except perhaps as a warm-up for other rows. Think 8 reps at minimum, and more likely 12-15.