AMM · Back Applications
Build lat and upper-back strength through rows and pulldowns. A bench already supports the chest in prone rows; The Launch Pad changes that contact with a raised contour. The pulldown demonstrations use chest- or back-supported incline positions, while the elevated seated row places the pad under the hips and leaves the torso unsupported.
01 · Application logic
Use chest-supported rows to load the lats and upper back while limiting hip drive. The bench provides support; The Launch Pad changes chest fit and reach with its raised contour. Set that contact before loading, then lead a lat-focused pull with the upper arms rather than a hard shoulder-blade squeeze.
Use seated cable rows to train the lats and upper back through the reach and pull. Compared with the bare seat, The Launch Pad beneath the hips raises the body relative to the cable and foot supports. Establish the new reach and bracing position, then control the unsupported torso rather than rocking backward.
Use pulldowns to train the lats by drawing the upper arms down. Unlike an ordinary seated pulldown, these demonstrations use an inclined bench: chest-facing for neutral grip, back-supported for reverse grip. The Launch Pad adds contoured contact over the backrest; set handle reach around that position and keep the trunk angle through the pull.
02 · Compare the setup
A bare incline bench already provides chest support and limits hip drive. The Launch Pad changes the contact to a raised contour, altering chest fit and reach to the bar, handles or dumbbells. Establish that fit so the intended upper-arm path remains clear while the torso stays connected.
Compared with sitting on the bare rowing seat, The Launch Pad beneath the hips changes your height relative to the cable and foot supports. It does not brace the chest or hold the torso upright. Set the reach and foot position for that elevation, then perform the pull without rocking.
Train the back through the intended upper-arm path, with shoulder-blade contribution matched to the goal. In prone rows, the bench supplies chest support and The Launch Pad changes its fit and height; use that contact to keep the pull deliberate. The incline pulldown setups add chest or back support, while the raised seated row still requires you to control the torso.
03 · Exercise library
Choose a demonstration or expand a card for setup and coaching considerations. Written application guides are identified separately.
▶ Watch demonstrationTraining purpose and demonstrated setup
Train the lats through a controlled dumbbell reach and pull. A bare incline bench already supports your chest; The Launch Pad adds raised, contoured contact. The textured surface helps limit slipping at the chest contact as you row. Settle your chest against that contour with the upper arms free beside it, so each arm can row without shifting your torso.
Set the positionSecure The Launch Pad lengthwise along the incline bench backrest. Lie chest-down with your head clear of the upper edge, a stable foot position, and a dumbbell hanging on each side with palms facing each other.
Coach the repetitionBegin from a controlled reach and draw your upper arms back toward your hips. Keep chest contact and let the shoulder blades follow the arm movement rather than starting with a hard squeeze between them. Lower smoothly and use a similar range on both sides.
Check the configurationLock the bench angle and check that the dumbbells clear the pad, frame and floor. Choose a load and starting position that let you pick up and set down both weights under control.
▶ Watch demonstrationLoad the lats with a controlled neutral-grip cable row. The Launch Pad raises your chest above the bench onto a contoured surface, changing your reach to the handles. Adjust the cable reach to that height so the upper arms can pull without shifting your torso.
Set the positionPosition The Launch Pad lengthwise on the bench and secure it before taking the cable handles. Lie chest-down with your arms free on either side and your palms facing each other, as shown in the demonstration.
Coach the repetitionStart with your arms reaching forward under control. Draw the upper arms toward your sides without first clamping the shoulder blades together or jerking the handles. Let the shoulder blades follow the movement as you pull and return, keeping your chest on the pad.
Check the configurationCheck that both cables and handles clear the pad and bench throughout the movement. Choose a stable bench position that lets you take and release the handles without being pulled off balance.
▶ Watch demonstrationTrain the upper back and lats with the demonstrated suspended-bar row. The bench supports your chest; The Launch Pad adds a raised contour that changes your reach to the hanging bar. Match the reach to that position so the upper arms can row while your chest stays settled.
Set the positionThe demonstration shows The Launch Pad secured lengthwise on a bench, with the lifter chest-down and the head clear of the top. The bar hangs from overhead straps in front of the lifter; the clip does not show how to assemble or rate that suspension.
Coach the repetitionStart the pull by moving the upper arms and bending the elbows, without jerking the suspended bar or lifting your chest. Allow the shoulder blades to follow the rowing motion. Control the return so the bar's swing does not launch the next repetition.
Check the configurationUse this variation only with a suspension setup whose anchors, straps and load capacity have been confirmed for the exercise. The video alone is not an installation guide.
▶ Watch demonstrationBuild barbell-row strength through the lats and upper back. An incline bench already braces your chest; The Launch Pad’s raised contour changes that contact and your reach to the bar. Maintain that contact as the upper arms row, rather than lifting your chest to finish.
Set the positionSecure The Launch Pad lengthwise on an incline bench. Lie chest-down with your head beyond the upper edge, feet planted either side of the bench, and an overhand grip on the bar below you.
Coach the repetitionAfter a controlled lowering, draw your upper arms back and let the shoulder blades come together with the pull, keeping your chest on the pad. Return smoothly and stop the pull before extra shoulder-blade squeezing or body movement replaces the row.
Check the configurationCheck that the bar and plates clear the bench and floor throughout your chosen range. Plan a controlled way to pick up and set down the bar.
▶ Watch demonstrationTrain the lats and upper back with a cable-row angle that fits your arm path. Raising your hips on The Launch Pad can adjust the cable’s line of pull relative to the bare-seat position. Use this elevation when it supports your intended reach and pull, with firm foot contact and the torso held steady.
Set the positionSecure The Launch Pad lengthwise on a compatible rowing seat or bench and sit on it facing the cable. Establish firm foot support, then take the neutral-grip handle with palms facing each other.
Coach the repetitionKeep your pelvis and torso steady as you draw the upper arms toward your sides and bring the handle in. Let the shoulder blades follow the pull and glide forward on the return; avoid starting by clamping them together. Control the reach without rocking backward.
Check the configurationConfirm that the raised seat still allows secure foot contact and that the handle clears your legs. The pad is under your hips in this variation; it does not support your chest or hold your torso upright.
▶ Watch demonstrationTrain the lats with an underhand pulldown from a supported recline. Unlike an ordinary seated pulldown, the demonstrated incline bench supports your back, and The Launch Pad adds contoured contact over its backrest. Use that contact to hold the chosen trunk angle as the upper arms pull down, rather than increasing your lean.
Set the positionSecure The Launch Pad along the incline bench backrest beneath the high cable, with its head end aligned with the bench’s head end. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Rest your back and head against the pad and hold the handle with palms facing you.
Coach the repetitionBegin from an overhead position you can control and draw your upper arms down toward your ribs. Let the elbows bend as the handle approaches your upper chest, without first pinching the shoulder blades together. Return overhead smoothly while keeping your back on the pad instead of increasing your lean.
Check the configurationCheck that the handle clears your face and that the bench and your foot position are stable. Plan a controlled way to take and release the handle, and adjust the bench position before increasing load.
▶ Watch demonstrationDevelop lat-focused pulling without progressively leaning back. Instead of sitting with an unsupported torso, you face an inclined bench fitted with The Launch Pad and rest your chest against it. The pad’s raised contour changes chest contact and handle reach; position the bench so the upper arms can pull down while your torso stays connected.
Set the positionSecure The Launch Pad along an inclined bench backrest facing the high cable. Sit facing the pad with your chest against it, head clear of the top, and palms facing each other on the neutral-grip handle.
Coach the repetitionStart the pull by drawing your upper arms down toward your sides, keeping your chest against the pad. Let the shoulder blades move with the arms rather than squeezing them together first. Return to a controlled overhead reach without letting the cable lift you away from the support.
Check the configurationSet the bench position so the handle clears your head and the pad. Check bench stability, foot contact and your ability to reach and release the handle before adding load.
05 · Fit the session
Choose the row or pulldown that serves your planned pulling work. Record support angle, grip and range, then judge progress using the same movement standard.
Name the movement and the reason for changing the support.
Record the contact, equipment settings and intended range.
Use an effort and volume appropriate to the current program.
Evaluate control and performance before changing another variable.
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Advanced Muscle Mechanics®
Explore the product, understand the setup and choose the applications that belong in your training.