Chest-Supported Dumbbell Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Flexor Digitorum Superficialis

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set a bench to about 30-45 degrees and lie face down with your chest on the top of the pad.
2. Let a dumbbell hang in each hand, arms straight, palms facing each other.
3. Row the dumbbells up toward your lower ribs, driving the elbows back.
4. Squeeze the shoulder blades together at the top, then lower until the arms are straight.

Cues

• Keep the chest glued to the pad.
• Pull with the elbows; the hands just hold on.
• Let the shoulder blades move forward at the bottom for a full stretch.

Common mistakes

• Lifting the chest off the bench to jerk the weight up.
• Shrugging the shoulders toward the ears.
• Cutting the range short at the bottom.

Variations

• Single-Arm Incline Underhand Dumbbell Row

Alternatives

• One-Arm Dumbbell Row
• Incline Barbell Row
• Machine Row