Uploaded July 2026 | Updated September 2026, 2 weeks ago
Foam Roller Stomach-Supported Dumbbell Rows... I found this setup worked MUCH better than chest-supported rows for me.
Chest-supported stuff CAN be effective and some people like it a lot, but personally, I've never really liked chest-supported row work because I find the compression on the chest actually takes away from the work I get on my back.
I think the reason is that the chest (and related breathing muscles) are put under tension (due to the compression) and the activation of those muscles is somewhat antagonistic to activation of the back.
And the body will always prioritize breathing...
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fitstep.com/goto/mass/youtube.htm
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With this setup, I have the end of the foam roller pushing into in my ABDOMEN, NOT my chest. This causes the core to brace automatically, which is actually beneficial to rowing rather than antagonistic.
I'm not fully resting my entire weight onto the foam roller... there is SOME support but a lot of it is cueing.
It also forces me to keep my torso from moving up and down while rowing, which improves the strictness of the row.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
Foam Roller Stomach-Supported Dumbbell Rows... I found this setup worked MUCH better than chest-supported rows for me.
Chest-supported stuff CAN be effective and some people like it a lot, but personally, I've never really liked chest-supported row work because I find the compression on the chest actually takes away from the work I get on my back.
I think the reason is that the chest (and related breathing muscles) are put under tension (due to the compression) and the activation of those muscles is somewhat antagonistic to activation of the back.
And the body will always prioritize breathing...
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
With this setup, I have the end of the foam roller pushing into in my ABDOMEN, NOT my chest. This causes the core to brace automatically, which is actually beneficial to rowing rather than antagonistic.
I'm not fully resting my entire weight onto the foam roller... there is SOME support but a lot of it is cueing.
It also forces me to keep my torso from moving up and down while rowing, which improves the strictness of the row.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
