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Rowing is not accessory work. It’s a staple exercise in any good training program. One of the biggest shifts I’ve had in programming over the last five years is how I program rows for athletes. I use supported row variations more often than unsupported row variations for a number of reasons. Supported rows don’t fry your low back, they don’t allow for cheated/bounced reps and they don’t reduce the weight in your hands based off low back strength being the limiting factor in what you can row. This is all very important when taking training consistency into account. Injuries derail training progress, and a fried out low back keeps you from using bigger loads in other big bang for your buck exercises like the squat and deadlift. It’s important to remember that while the best indicators for long-term shoulder health are strength and mobility in a vertical position, when it comes to packing on mass through the back, you’re going to have to compliment your chin-ups with horizontal rowing variations. – Alan Bi