How to do a dumbbell chest supported row

Setup:

1. Incline Bench: Adjust a bench to an incline of approximately 30-45 degrees.
2. Dumbbell Placement: Place the dumbbells on the floor behind the end of the bench.
3. Prone Position: Lie chest down on the bench, with your chest on the incline and your legs extended behind you, keeping your feet flat on the floor.
4. Grip: Reach down and grasp a dumbbell in each hand with a neutral grip (palms facing each other).

The Lift:

1. Initiate the Pull: Engage your lats and core, then pull the dumbbells up towards your chest. Keep your elbows close to your body and your back straight.
2. Squeeze at the Top: Briefly pause at the top of the movement, squeezing your shoulder blades together.
3. Controlled Lowering: Slowly lower the dumbbells back down to the starting position, maintaining tension in your back muscles.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Focus on the Back: Think about using your back muscles to lift the weight, not just your arms.
• Elbow Path: Keep your elbows close to your body as you pull the dumbbells up.
• Chest Support: Maintain contact between your chest and the bench throughout the movement.
• Variation: You can also perform this exercise with one arm at a time for greater focus on each side of your back.