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

Build big. Push the lead. Set a huge target. Aakash Chopra explains how South Africa can tighten their grip by aiming beyond 450 and putting India back in early. #INDvSA 2nd Test, Day 4 LIVE NOW 👉 https://hotstar.onelink.me/UsKp/uwvah3rj | Star Sports