Chest Supported DB Rows
EquipmentDumbbell, Bench
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms
Stabilizer:Core
📋 How to Perform
- Position an adjustable incline bench at 45 degrees and lie prone on the bench.
- Grab a dumbbell in each hand utilizing a neutral grip and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Lifting the chest off the bench to finish the rep, which turns it into a swing and offloads the back.
- Craning the neck up to look forward, which strains the neck while the chest rests on the pad.
- Stopping the pull before the elbows reach the torso, which misses the shoulder-blade squeeze.
