Chest-Supported Dumbbell Row

oec:chest-supported-dumbbell-row

A horizontal pulling movement performed lying prone on an incline bench that targets the upper back and lats without spinal loading.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Incline Chest-Supported Dumbbell Row, Incline Dumbbell Row, Prone Incline Dumbbell Row, Chest Supported DB Row

How to do it

Set an adjustable bench to an incline between 30 and 45 degrees.
Straddle the bench and lie prone with your chest resting firmly against the pad and your head clear of the top edge.
Plant the balls of your feet firmly into the floor for stability.
Grasp a dumbbell in each hand with a neutral grip and allow your arms to hang straight down toward the floor.

Initiate the movement by retracting your shoulder blades.
Pull the dumbbells upward, driving your elbows toward your hips and keeping your upper arms relatively close to your torso.
Squeeze your back muscles firmly at the top of the contraction for a brief pause.
Lower the dumbbells under control back to a full dead hang, allowing your shoulder blades to protract slightly at the bottom.

Exhale as you pull the dumbbells up toward your sides; inhale as you lower them with control.

Lifting the chest off the bench to use momentum.: Keep your sternum pressed into the bench pad throughout the entire set and reduce the load if necessary.
Shrugging the shoulders upward toward the ears.: Depress your shoulders down away from your ears and pull toward your lower ribcage rather than your neck.
Cutting the bottom range of motion short.: Allow the arms to fully extend and let the shoulder blades wrap forward around the ribcage at the bottom of each repetition.

Carefully place dumbbells on the floor or a low rack between sets to avoid pinching fingers under the bench.

This record: CC-BY-SA-4.0.