Chest-Supported Dumbbell Row

Setup

Set an incline bench to about 30-45 degrees and lie face down with your chest pressed firmly against the pad, feet planted on the floor for stability. Hold a dumbbell in each hand with arms hanging straight down toward the floor, palms facing each other.

How to do it

1. Pull the dumbbells up toward your hips by driving your elbows back behind your body.
2. Squeeze your shoulder blades together hard at the top of each rep.
3. Lower the weights under control until your arms are fully extended.
4. Keep your chest glued to the bench throughout the entire movement.
5. Focus on pulling with your back muscles rather than your arms.

Watch out for

• ✗Lifting the chest off the bench to use momentum instead of keeping it pressed down.
• ✗Pulling the dumbbells too far forward toward the shoulders instead of straight back toward the hips.
• ✗Using the biceps to curl the weight rather than driving the elbows back with the lats.