Chest-Supported Dumbbell Row
Lie chest-down on an incline bench and row the dumbbells toward the hips with the chest glued to the pad. No momentum and no lower-back fatigue, just strict mid-back work.
Updated
Primary muscles: Lats, Upper Back, Rhomboids. Supporting muscles: Biceps, Rear Delts. Equipment: Dumbbells, Bench.
Muscles worked
Primary
Secondary
Equipment
DumbbellsBench
How to do it
- Set an incline bench between 30 and 45 degrees.
- Lie chest-down with a dumbbell hanging from each arm.
- Keep the chest glued to the pad through every rep.
- Row the elbows back toward the hips until the scapulae squeeze together.
- Pause briefly at the top.
- Lower under control to a full stretch at the bottom.
Watch for
- Chest lifting off the pad to heave the weight.
- Shrugging the shoulders toward the ears.
- Cutting the bottom stretch short.
Breathing
Exhale as you row, inhale as you lower.
Tip
The pad removes momentum, so expect to row lighter than in a bent-over row.
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