Chest Supported Shrugs - 45 degree
Category: Supplemental
Muscles Targeted: Upper Back
One of the biggest weaknesses I have seen over the years is the upper back. This cause one to fall forward in the squat, loose a dead lift at the top, become unstable on the bench press as well as many shoulder problems caused from muscular imbalances.
The Chest Supported Shrug is a solution to this problem. To preform this movement you mount yourself on the machine as you would a regular row. Choose any grip you like (pictured is a wide grip) and let the weight settle and relax into your upper back. At this point retract your shoulders as you would a shrug, hold the top position and return.
This movement works best in higher rep ranges (10-15) for a couple sets multiple times per week if you are trying to bring up a weak point. For over all mass this will work better once a week with lower reps (4-6) and more sets (3-5).
Chest Supported Rows
The Chest Supported Row has been a staple of lat training for many years. Supporting your chest keeps the stress off the lower back making this a safer rowing alternative. With two different grips to chose from (prone and neutral) you can attack the lats from all angles. Our special pivot handles allows for better joint angles and more comfortable rowing.