We got the skies out. We got the thighs out. Today we’re at the gym doing a back workout. A big pull day.
We’re doing five exercises. We start on the high bar, move to the dumbbells, and finish on the cable. Every row today has something holding you in place. A bench under your chest. A knee on the floor. That takes the lower back out of it, so your lats do all the work.
The centerpiece is the chest supported row. It’s a compound pull, but it’s super isolated to the lats. That’s unique, because most compound pulls are unsupported, especially with free weights. We’ll also throw in some biceps, and the last three moves climb in weight every set.
The Workout at a Glance
| Exercise | Sets | Reps | Cue |
|---|---|---|---|
| 1. Scapular Pull-Up | 3 | 10 | Shoulder blades down, elbows straight |
| 2. Pull-Up | 3 | 8 | Elbows to your ribs, chest to the bar |
| 3. Chest Supported Dumbbell Row | 3 | 15 / 12 / 10 | Chest stays on the pad |
| 4. Incline Dumbbell Curl | 3 | 15 / 12 / 10 | Arms start behind you |
| 5. Kneeling Cable Row | 3 | 15 / 12 / 10 each side | One arm, hips square |
Screenshot this table and take it to the gym with you. The full workout is on YouTube if you want to watch every set.
1. Scapular Pull-Up
Starting off with the scapular pull-up. Hang from the bar with your arms straight. Now pull the shoulder blades down and back. Your body only lifts a couple of inches, and your elbows don’t bend. That’s the whole rep.
This is going to wake up the lats and lower traps before we put some load in them. It’s also the first part of every good pull-up. If you can’t do this one, the pull-up is going to be all arms. Keep the core tight so you don’t swing.
Sets: 3 | Reps: 10
2. Pull-Up
Up next is a pull up. This starts off the same way. A dead hang, then the shoulder blades first, and pull. Drive the elbows down to your ribs and bring your chest up to the bar.
You can think of it as pulling the bar down to you, not pulling yourself up to it. It sounds the same, but it feels different. That’s where the lats come in. Control yourself on the way down. Don’t just drop. The lowering half builds strength as well.
Every rep has a defined beginning and a defined end. Drop all the way to a dead hang at the bottom and come all the way up to the bar. If you can’t do a full pull-up just yet, use a band or an assisted machine. You will get there.
Sets: 3 | Reps: 8
To film this one I used a pull up bar with rotating handles. It’s a unique feel, and it definitely lowers the rep count. I’m used to a straight, fixed bar. But mixing up the stimulus is the name of the game. And yes, these are the short shorts I train in.
Soffe Original Ranger Panty (Silkies)
The original silkies. Featherweight nylon tricot, 2-inch inseam, brief liner. My everyday pick for lifting, running, and the river.
Affiliate link — we may earn a commission.3. Chest Supported Dumbbell Row
For the third exercise we’ll do chest supported dumbbell rows. Set the bench on an incline and lay face down with your chest on the pad. Feet on the floor behind you, a dumbbell in each hand.
This is going to do two jobs. The bench holds your chest in place, so there’s no swinging and no cheating with the hips. Every rep is back. And there’s nothing on your lower back. With a bent over row, your lower back holds you up the whole set. Here the bench does it for you, so you can focus on the lats.
Let the arms hang long at the bottom and feel the stretch. Then row with your elbows back towards your hips. Squeeze the shoulder blades together at the top. Keep the chest on the pad the whole time. If it lifts off, the weight is too heavy.
Sets: 3 | Reps: 15 / 12 / 10, weight up every set (35 to 50 lb dumbbells for me)
The problem with these, for me at least, is weight. You can’t stack up as much as a normal staggered stance dumbbell row. I use about 60% of my normal weight so I can keep correct form. What I lose in weight, I make up with tempo. More control. Take advantage of the chest support.
Want more back work after this? My back and biceps workout adds a lat pulldown and an inverted row.
4. Incline Dumbbell Curl
Next exercise, the incline dumbbell curl. Now that we’re getting towards the end of the workout, we can start working some more isolated muscle groups.
Set the bench on an incline and lean back into it. Let the arms hang straight down behind your body. That’s the trick here. Your arms start behind you, and that puts the biceps in a big stretch before you even start the curl.
Keep your elbows pinned. They point at the floor the whole time. Curl up, turn the pinky up at the top, and squeeze. Then lower the dumbbells all the way down. Full stretch at the bottom, every single rep. Don’t swing. Your back stays on the bench and your shoulders stay still.
Sets: 3 | Reps: 15 / 12 / 10, weight up every set
You’ll most likely need a lighter weight than with regular curls. The stretch makes it harder. If you want more, play with the tempo. Three seconds on the way down, and a pause at the bottom. This one is going to pump the biceps big time.
5. Kneeling Cable Row
And finally, the kneeling cable row. One arm at a time. Set the cable nice and low and get down on one knee, with your working arm in line with the cable. Grab the handle and stay tall.
The seated row was taken, so we improvised. Kneeling is a great option because you only need one cable stack. That’s easier to grab in a busy gym than a dedicated back pull.
Square up your hips and keep your chest up. Row the elbow towards the hip and squeeze. Then let yourself reach out long at the front. Kneeling takes your legs out of it, so you can’t lean back and heave the weight.
Sets: 3 | Reps: 15 / 12 / 10 each side, weight up every set
Doing this with one arm at a time means your core has to fight the cable trying to twist you. So we’re hitting a bit of the abs as well. Drop the pin on the stack every set so the weight goes up. I do these in flat shoes so I stay planted on the floor.
WHITIN Men’s Cross-Trainer
Make It Yours
So there you go, guys. Workout complete.
You can modify this in any way you want. Swap the pull-ups for the assisted machine. Change the reps. Make it yours. Leave a comment on the video if you want some suggestions for progressions or regressions. If you want a back day with shoulders in it, try my back, shoulders and arms workout.
Frequently Asked Questions
What muscles does the chest supported row work?
It works your lats and upper back, and you’ll feel the squeeze between the shoulder blades at the top. The bench holds your chest, so your lower back stays out of it.
Why do a chest supported row instead of a bent over row?
With a bent over row, your lower back holds you up the whole set. On the bench there’s no swinging and no cheating with the hips, so every rep is back.
What if I can’t do a pull-up yet?
Use a band or an assisted machine. Keep doing the scapular pull-ups first. You will get there.
How heavy should the chest supported row be?
Lighter than a staggered stance dumbbell row. I use about 60% of my normal weight, 35 to 50 lb here, so I can keep correct form. Make up the difference with tempo.
How heavy should the incline dumbbell curl be?
Go lighter than your regular curls. Your arms start behind you, and that stretch makes it harder. Add weight each set and keep the elbows pinned.
Welcome to ThighSchool. And as always, do it in short shorts.
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