elitefts.com™ Founder and CEO Dave Tate performs a set of chained low cable rows. Chains increase the intensity of this exercise by overloading the contracted position and allowing for greater tension over time.

During the eccentric phase of the row the chains deload on the floor, but during the concentric phase of the row more of the chains will come up off the floor, increasing the amount of weight being lifted.

Keys to Success:

  • On the eccentric phase of the row control the weight and allow the lats to stretch before initiating the concentric phase.
  • On the concentric  phase of the row maximally retract the scapulas together and squeeze the lats hard to get the maximum benefit from the increased intensity and tension created by the chains.