Chest-Supported Row (Resistance Band)
Also called Leverage Iso Row (Resistance Band)
How to do it
Anchor a resistance band at chest height and rest your chest against a support with a handle in each hand, arms extended. Pull both handles back to your ribs, squeezing your lats, then extend forward with control.
Setup
Anchor the band securely around lower-chest height and position a firm chest support facing it. Hold one end in each hand with equal tension, neutral wrists, shoulders down, and feet braced.
Where you should feel it
Through the lats and biceps with resistance increasing as the handles reach the ribs, while the rhomboids and rear delts retract the shoulder blades. Control the band forward.
When to use it
Use for portable chest-supported rowing, warm-ups, or higher-repetition back volume without lower-back fatigue. Smooth sets of 12-20 reps work well.