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Chest-Supported Row Variations — Know the Difference! Neutral Grip (palms facing in) with elbows tucked: Emphasizes the lats by keeping the upper arm close to the body. Semi-pronated grip with elbows flared ~45°: Targets more of the mid-back (rhomboids and mid-traps). Pronated Grip with elbows flared ~90°: Shifts the focus to the upper back and rear delts for a wider, more horizontal pull pattern. Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong
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