chest-supported cable row (a seal-row cable row) 👉🏾Primary Muscles Targeted 1. Latissimus Dorsi (Lats) 2. Rhomboids 3. Middle Trapezius 👉🏾Secondary Muscles 4. Rear Deltoids (Rear Shoulders) 5. Teres Major & Minor 6. Biceps 7. Brachialis & Brachioradialis 👉🏾Stabilizers 8. Erector Spinae (Lower Back) 9. Core 🎯 Why this variation hits so hard Because your chest is supported, you remove body swing and cheating. That forces the upper-mid back to do 100% of the work — giving insane isolation. 1

4.8K views · 104 reactions | ‪Support your chest with a bench on rows to maximize muscular trainability while minimizing spine stress. Here’s the top 10 chest support row variations for all the gains minus the lower back aches and pains: https://drjohnrusin.com/top-30-row-variations-for-a-stronger-back-and-healthier-shoulders/ | Dr. John Rusin | Facebook

8.9K views · 38 reactions | Via ig perkfitt  1️⃣ Pull Up✖️AMRAP 2️⃣ Bent-Over DB High Row✖️6-9 reps 3️⃣ High-to-Low Cable Row✖️8-12 reps 4️⃣ Chest Supported Lat Prayer✖️10-15 reps 5️⃣ Seated DB Curl✖️6-10 reps 6️⃣ DB Hammer Curl✖️6-9 reps 7️⃣ Single Cable Hammer Curl✖️6-10 reps | BodyBuilding Tips & Tricks | Facebook