BackBeginner
Chest-Supported Dumbbell Row
How to do it
- 1
Set a bench to about 30° and lie face-down with a dumbbell in each hand.
- 2
Let your arms hang straight down.
- 3
Row both dumbbells up until your elbows pass your torso.
- 4
Lower slowly to the start.
Common mistakes
- Lifting the chest off the pad.
- Shrugging the weights instead of rowing.
Tips
- The chest support removes lower-back fatigue from the equation.
- Point elbows out slightly to hit the upper back more.
Alternatives
More back exercises
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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