Chest Supported Row (Dumbbell)

A back-focused compound exercise performed on an incline bench where your chest is supported, allowing you to row dumbbells while reducing lower back strain.

Instructions

1. Set an incline bench to approximately 30-45 degrees and lie face-down with your chest supported on the bench.
2. Hold a dumbbell in each hand with your arms extended below your shoulders.
3. Retract your shoulder blades and drive your elbows upward, pulling the dumbbells toward your torso.
4. Squeeze your back muscles at the top of the movement, bringing the dumbbells approximately to rib cage level.
5. Lower the dumbbells back to the starting position with control.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your chest and torso flat against the bench throughout the entire movement
• Drive your elbows back and slightly outward rather than straight up
• Squeeze your shoulder blades together at the top of each repetition
• Control the eccentric (lowering) phase; avoid dropping the weights
• The incline angle reduces lower back strain compared to flat bench rows
• Focus on retracting your scapulae rather than just bending your arms
• Adjust the incline angle based on your comfort and range of motion
• This exercise is excellent for beginners because the chest support reduces core demands