Chest-supported dumbbell row

Row while lying chest-down on an incline bench without rocking the torso.

Level

Basic

Equipment

Bench and weights

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Support your chest on the bench and plant your feet.
2. Drive elbows back while keeping the neck neutral.
3. Lower the dumbbells while maintaining pad contact.

Common mistakes

• Lifting the chest off the support.
• Shrugging and craning the neck.