If you are struggling to feel the back muscle contraction then look no further than the chest supported barbell row. Better known as the Chinese row to some individuals, this movement allows for extreme lat activation as the bench will force the rest of the body to maintain a stationary position. Several other secondary muscles will be stimulated including the brachialis, lateral deltoid, posterior deltoid, and even the teres minor.
Begin by placing a flat bench at a heightened level approximately 2-3 feet off the ground. If your gym has boxes available use these to elevate the bench to the appropriate height. Otherwise use 45 pound plates to lift the bench off the ground. Position the bar directly underneath the middle of the bench adding the desired amount of weight to each side. Lie face down on the bench and firmly grip the bar about shoulder width apart. Concentrate on lifting the weight upwards until touching the bottom of the bench. Maintain constant muscle tension while focusing on pulling through the elbows.
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