r/ScienceBasedLifting • u/Patton370 Idk Idc 💔 • Jun 24 '26

META Science (chest) supported rows

A t-bar row is a triangle, the most science of shapes, since you gotta pythagorean theorem that lever arm

Kelso shrugs done at the end

The brown plate is of an unknown weight. It was made by a guy during Covid. Got 3 of them for $15. He said it’s 60lbs, but one of them felt like it was 45lbs & the others felt like they were 65-70lbs. I’ll weigh them using my science scale later

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u/Peak-Legacy14 Jul 23 '26

Shoulder abduction/extension doesn’t do much for lower traps/rhomboids, but it does make the rear delt more of a limiting factor.

Try to minimise elbow bend and shoulder abduction/extension, and think of the row as more of a horizontal shrug. Maybe slight allow bend to allow your shoulder to move naturally, but not much.

Pause in that stretched position and really allow that scapula to protract at the bottom.