Want a strong, well-defined back? If you had to pick the best exercises for this, would you choose deadlifts and chin-ups/pull-ups?
I wouldn’t disagree with you.
Deadlifts are an awesome total body lift. If you can put more than your bodyweight on the bar, lift it off the ground, and stand up with it, nice and tall - you’re on your way.
If you’ve struggled to rep out chin-ups you know how well those train your back.
Here’s another great back exercise you can add to your rotation - chest-supported rows.
All you’ll need is a pair of dumbbells and an adjustable bench. Set up a bench on a comfortable incline. We’ll go over it in detail and then summarize the steps at the end.
Hold the dumbbells by your sides and walk your way into position. The bench will support your chest (hence the clever name) during the set. This will take the strain off your lower back.
Hinging at the hips, as you do in deadlifts, Romanian deadlifts, and bent-over rows, can be really hard on your lower back. They’re not inherently bad for your lower back, but if that’s an area that gives you problems, you may want to avoid those lifts.
You shouldn’t feel any lower-back discomfort with chest-supported rows.
Allow your arms to hang straight down. Feel a slight stretch in your lats (those large muscles on either side of your back. Avoid letting your shoulders slump towards the floor by squeezing your shoulder blades together.
Row the dumbbells towards your hips. Focus on pulling with your back, not your arms (it might sound weird, but feeling a connection in your mind with the muscles you’re training is important). Exhale slightly as you row. Squeeze your back hard at the top, then reverse the motion to lower the weights.
[Lats are highlighted here.]
Keep your elbows in tight to your body. Flaring them out puts more emphasis on the muscles of your rear shoulder, which is fine if that’s what you want to train. But to focus on your back, you want your elbows tight.
Repeat for the desired number of repetitions. I usually recommend 4-10 reps per set, and about 3 sets of this lift. After your final rep each set, gently lower the weight to the floor. This is safer than trying to stand up with it. Once or twice a week is plenty.
Chest-supported rows allow you to work your upper and mid back very hard while your body is in a very stable position.
Step-by-step:
Set the incline of the bench.
Grab the dumbbells and walk into position.
Arms straight down while keeping your shoulder blades engaged.
Row the dumbbells towards your hips, exhaling slightly as you go.
Squeeze hard at the top.
Lower the dumbbells under control, inhaling a bit as you go.
Repeat for the prescribed number of reps. Gently lower the dumbbells to the floor when your set is done.
That's all there is to it. Try it out and see how you like it.
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