There are many types of machine rows, including chest-supported t-bar rows and regular horizontal machine rows. Machines offer an opportunity to load the back without putting too much strain on ...

Using an incline bench, hold dumbbells in each hand using a neutral grip and with extended (hanging) arms. This will be your starting position. Pull the shoulder blades back and raise the ...

Rest a minute between sets. Weeks 1 to 3: 2 sets Weeks 4 to 6: 3 sets 3. Dumbbell Chest-Supported Row The chest-supported rowing option is a better option for most guys when compared to bent-over ...

Pause at the bottom, then stand back up, slightly quicker than the lowering phase. SETS AND REPS: 3 to 4 sets of 6 to 8 reps Chest-Supported Row ...