Chest-Supported Dumbbell Row

Setup

1. 01Set an incline bench to roughly 30 to 45 degrees.
2. 02Lie prone with the chest on the pad and head just above the top edge.
3. 03Hold a dumbbell in each hand with arms hanging straight down.
4. 04Plant the feet on the floor or the bench supports for stability.

Execution

1. 01Row both dumbbells toward the lower ribs.
2. 02Drive the elbows back at about 45 degrees from the torso.
3. 03Squeeze the shoulder blades together at the top.
4. 04Lower under control to a full stretch without dumping tension.

Checkpoints

• -Chest stays pressed into the pad for every rep.
• -Shoulder blades protract fully at the bottom and retract at the top.
• -Elbow path is consistent, neither pinned to the ribs nor flared to 90 degrees.
• -Head stays neutral, not craned up.

Common mistakes

• -Pushing off the pad with the chest to heave the weights.
• -Shrugging the shoulders toward the ears at the top.
• -Cutting the bottom stretch short.
• -Choosing dumbbells so heavy the range of motion collapses.