Demo & instructions
Chest-Supported Dumbbell Row
Also known as: Incline Bench Dumbbell Row, Prone Dumbbell Row, Supported Row
Instructions
You row two dumbbells while lying face down on an inclined bench. The bench holds your torso still, so your back does the pulling and your lower back gets to rest.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Set an adjustable bench to a low incline, roughly thirty to forty-five degrees.
- 2Lie face down with your chest on the pad and your feet braced on the floor behind you.
- 3Let a dumbbell hang from each hand straight below your shoulders.
Execution
- 1Pull your elbows up and back, keeping them fairly close to your sides.
- 2Squeeze your shoulder blades together at the top without lifting your chest off the pad.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
