What do these pros do to add serious size to their backs? First, it takes years of consistent, focused training. Second, they rely on movements that target the entire back, rather than isolation ...

Chest-Supported Barbell Row. Why: By moving onto the bench, you'll take lower back stress out of the equation. Now, your big back muscles are the total focus as you pull.

Bullish (Video) Teenager's Back Growth Transformation: Chest Supported Dumbbell Rows Workout. Posted: February 27, 2025 | Last updated: February 27, 2025 ...

If you struggle with the core strength required to do a barbell row properly, Josh Cox recommends using a row machine with some kind of chest support, as pressing ahead can put a lot of undue stress ...

A1. Barbell Front Squat (3 sets + 8 reps) A2. Chest-supported Dumbbell Row (3 sets + 12 reps) Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 ...

Chest supported rows x 6 Set an adjustable bench to around 45 degrees or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a barbell set up under the ...

As barbell back exercises go, bent over rows are certainly up there. You can load up the bar and shift enough weight to build a broad, resilient and wide back, while also challenging your glute and ...

The underhand grip barbell row offers more bang for your buck, so that would be my choice if I could only do one rowing exercise. After all, it works your lats, upper back, and biceps. Overhand rows ...

Chest-supported row Why it’s on the list: Another great variation of the row is the chest-supported row. By leaning against a bench, you can focus on using your lats to pull the weight back.