Back Beginner

Chest Supported Row

  • Upper Back
  • Lats
  • Biceps
  • Rear Delts

Dumbbell · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Set a bench to an incline and lie chest-down with your feet secure.

  2. Let two dumbbells hang beneath your shoulders.

  3. Pull the weights toward the sides of your ribs while keeping your chest supported.

  4. Lower both weights slowly until your arms extend.

Key cues

  • Keep the neck in line with the torso.
  • Let elbows travel behind you.
  • Keep your chest on the pad.

Common mistakes

  • Lifting the torso away from the bench.
  • Shrugging instead of rowing.
  • Swinging the weights at the bottom.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.