Chest Supported Upper Back Cable Row

Chest Supported Upper Back Cable Row
If you have been lifting weights for some time, I imagine you are reasonably proficient in retracting (drawing back) your scapular (shoulder blades). Retracting the shoulder blades can be very helpful for creating tension across the upper back, and it is completely necessary during certain exercises.
What you may not be quite as experienced in is active protraction (extending forward) of the shoulder blades, as it is usually categorised as lousy posture.
But, without protraction of the scapular during rowing motions, you won't be able to access the full range of motion of the upper back muscles, which will leave a lot of gains on the table; including strength, hypertrophy (muscle growth) and even mobility.
Over the next few videos, I will show you how to set up and progress a full range row for the upper back.
First off is a modified cable row with a bench as a chest support. Starting with a chest support is a great way to begin as you won't have to worry about dissociating and stabilising the lower spine while letting the upper spine go into flexion, which will allow for more protraction of the scapular and therefore a greater range for the upper back muscles to travel through.
Place the bottom of your chest at the top of the bench, and keep the elbows high for this exercise as it will allow for more movement of the upper back.

[@abcsoxx3801]

That is one hell of an exercise

[@jameseaglefitness2815]

It's a great exercise, brilliant for really stretching the upper back musculature safely

[@conbjjicon]

By bringing the handles to your obliques would you incorporate more lats?

[@jameseaglefitness2815]

Yes sir, you more than likely would 💪