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Chest-Supported Dumbbell Row

StrengthBeginnerDumbbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Mid back

Primary: Middle Back

Secondary: Lats (lats), Biceps, Shoulders (rear delts)

How to

  1. 1Set an incline bench to about 30 to 45 degrees and lie face down on it holding a dumbbell in each hand, arms hanging straight.
  2. 2Row the dumbbells up toward your hips, pulling your elbows back and squeezing your shoulder blades together.
  3. 3Pause at the top, then lower slowly until your arms are straight.
  4. 4Keep your chest on the pad so you cannot use momentum.