FST-7 Tip: Chest-Supported Machine Rows for a Thick Upper Back

Sep 25, 2023

By Nutrition Monsters

FST-7 Tip: Chest-Supported Machine Rows voor een dikke bovenrug

When it comes to building a complete, massive back, most athletes focus purely on width (the lats). But a truly impressive elite physique is recognized by the physiological muscle thickness and details in the middle and upper back. In this video, 24-time Olympia-winning coach Hany Rambod shows how the chest-supported machine row forces the rhomboids and trapezius into maximum hypertrophy.

The absolute key to this movement lies in your physiological posture relative to the machine. Hany Rambod immediately corrects the athlete: "Push your hips back and firmly press your chest forward against the pad." By consciously fixing your hips back and keeping your chin up, you tilt your torso at the perfect angle to shift the focus to the upper middle area of your back. At each repetition, powerfully squeeze your shoulder blades together to deeply target the area around the rhomboids and lower trapezius and fill any 'gaps' in your back thickness.

Pro tip from the Pro Creator: Fully focus on the physiological tension and the Time Under Tension by consciously contracting and squeezing your back muscles. Don’t blindly add weight only to pull it through the range of motion with momentum or your biceps. Quality and control always take precedence over quantity within the FST-7 system.

Optimize the growth environment for muscle thickness

To get the maximum result from an intense back workout and optimally stretch the fascia around this large muscle group, you need to support your training with high-end supplementation that regulates blood flow (blood flow) and hydration:

Extreme hydraulic pressure beforehand: Take a dose of liquid Evogen EVP AQ 30 minutes before your back session. This premium glycerol supplement ensures extreme hyperhydration of muscle cells. Stack this with Evogen EVP Xtreme/3D for the ultimate mental drive and a flawless mind-muscle connection.
Uninterrupted cell volume during sets: Drink Evogen Amino KEM during your workout. This provides your body with all 9 essential amino acids (EAAs) and a high-quality electrolyte matrix to immediately prevent acute muscle breakdown during heavy contractions.
Acute recovery after the pump: Feed the micro-tears in your rhomboids and traps immediately after your last set with a scoop of Evogen IsoJect whey isolate for lightning-fast muscle recovery thanks to the IGNITOR™ enzyme technology.

Related reading

FST-7 Tip: Dual Cable Lat Pulldowns to build a thicker back
Hypertrophy vs. Strength Training: Which method suits your goal?
FST-7 Off-Season Tip: Mass vs. Proportion (The #1 Mistake)

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FAQ

Why does pushing the hips backward help when training the upper back?

When you move your hips backward on a chest-supported row machine, the biomechanical angle of your torso relative to the pulling direction of the handles changes. This subtle adjustment reduces the mechanical tension on the latissimus dorsi and directly shifts it to the muscles between the shoulders, such as the rhomboids and the middle/lower trapezius.

What is the advantage of a chest-supported pad during heavy rows?

A chest-supported cushion eliminates the need for your lower back and core to stabilize the body, which is often the limiting factor in free exercises like the barbell bent-over row. Because your torso is fully fixed and supported, you can overload the back muscles much more isolatedly to muscle failure without your lower back becoming fatigued or injured.

How do I prevent my biceps from taking over the movement during the row?

If you grip the handles too tightly and pull with your hands, the tension immediately shifts to your arms. To prevent this physiologically, you should visualize your hands purely as hooks. Start the pulling movement consciously from your elbows and focus on pulling your elbows as far back behind your body as possible, while squeezing your shoulder blades together.

Can I use chest-supported machine rows for the 7 FST-7 pump sets?

Yes, this is an excellent exercise for the final 7 pump sets. Because the machine provides a stable and fixed movement path, you can safely push yourself to the limit with a strict rest time of 30 to 45 seconds. Focus on a maximum contraction (hold for 1 second) and immediately reduce the weight if you notice your range of motion decreasing.

Why is the combination of glycerol (EVP AQ) so effective for thickness in back training?

The rhomboids and trapezius are complex, layered muscle groups that can hold a huge volume of blood. The liquid glycerol in Evogen EVP AQ increases osmotic pressure and draws a massive amount of extra fluid deep into the active muscle cells. This increased intracellular volume creates intense pressure on the fascia during back contraction, forcing the muscle bellies to become rounder and thicker.

FST-7 Tip: Chest-Supported Machine Rows for a Thick Upper Back

Optimize the growth environment for muscle thickness

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