Why it's on the list: Unlike T-bar rows or bent-over rows, this increasingly popular movement doesn't torch the lower backā€”and that's its appeal. It allows you to go as heavy as you want on a row variation, without risk of that "oops, I tweaked something" moment.

The bench also enforces strict technique, making it a favorite accessory movement for heavy lifters and anyone looking to improve their posture and build overall back muscle.

Chest-supported row variations for back growth:

In your workout: This isn't an exercise meant to go heavy or early in a back workout, except perhaps as a warm-up for other rows. Think 8 reps at minimum, and more likely 12-15.

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