The Variable Load Effect. Most of our Posterior Chain Exercises are done with a Variable Load component. Whether we are implementing a cable exercise, a Prone Row, a Landmine Row, a Jammer Row, a Seated Row, and/or a High Row, we have success with setups that account for band attachments. Occasionally we will add in chains (example a Prone Bar Row) – but Bands are typically our preference. This accommodating resistance factor is essential to complete Posterior Chain development.
Note in the first exercise, the Prone Row has a double band attachment on the lever. This will increase the load throughout the concentric part of the row (the lever gets heavier as the lever moves closer to the chest).