Chest-Supported Incline Row (Dumbbell)

A back-focused pulling exercise performed face-down on an incline bench (30-45°) with chest support, rowing dumbbells up toward the ribs. The incline angle increases upper-back and rear-delt emphasis compared to the flat chest-supported variant, while chest support eliminates lower-back demand.

Instructions

1. Set an adjustable bench to an incline of approximately 30-45 degrees.
2. Lie face-down on the bench with your chest and torso fully supported against the pad, feet flat on the floor.
3. Hold a dumbbell in each hand with arms hanging straight down, palms facing each other (neutral grip).
4. Retract your shoulder blades and drive your elbows up and back, rowing both dumbbells toward your lower ribs simultaneously.
5. At the top, squeeze your shoulder blades together and hold briefly.
6. Lower the dumbbells back to the fully extended starting position under control.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your chest pressed firmly against the bench throughout — do not let your torso rise off the pad.
• Lead with your elbows, not your hands, to maximize upper-back and rear-delt activation.
• The steeper incline (closer to 45°) shifts more load onto the upper traps and rear delts; a shallower angle (closer to 30°) emphasizes the mid-back more.
• Avoid shrugging your shoulders — keep them depressed and away from your ears throughout the movement.
• Control the eccentric (lowering) phase to build more muscle and prevent momentum.
• Use a neutral (hammer) grip for a natural shoulder position; a pronated grip increases rear-delt involvement.
• This exercise is distinct from the flat chest-supported row: the incline angle removes any hip-flexor involvement and changes the pull angle, placing greater demand on the upper back and rear delts.