Kneeling Bench Row That Actually Hits Your Lats and Core
0If you’re just going through the motions on rows, you’re missing the magic.
This kneeling supported row isn’t just for your lats—it’s a sneaky core crusher if you do it right.
Here’s how to level it up:
👉 One knee and hand on a bench or sturdy chair
👉 Opposite leg down, opposite hand rows
👉 Exhale before and during the pull
Why exhale? Because your core stabilizes better under load when you time your breath with effort. That combo of lats + obliques = next-level support, especially postpartum.
✨ Think long reach forward, then pull back with control
✨ Avoid rotating through your trunk—this is anti-rotation work, too
✨ If you’re leaking, bulging, or feeling pressure, your breath might need a tune-up
It’s not just a back exercise. It’s a full-body coordination drill in disguise.
Start with light weights 8-10lbs til you get your form, with 6-8 reps. Slowly build weight or rep sets for progressive loading.
Save this one for your next lift day and tell me: Do you feel it more in your core or your lats?
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