Chest-Supported Dumbbell Row

The technique.

1. 01

   Set an adjustable bench to a 30-45 degree incline and lie face down on it.

2. 02

   Hold a dumbbell in each hand, allowing them to hang straight down.

3. 03

   Keep your chest pressed against the bench, core tight.

4. 04

   Pull the dumbbells up towards your sides, squeezing your shoulder blades together.

5. 05

   Slowly lower the dumbbells back to the starting position with control.

What goes wrong.

• ×Lifting your chest off the bench, reducing stability and support.
• ×Using too much momentum, rather than controlled muscle contraction.
• ×Not fully squeezing the shoulder blades at the top of the movement.
• ×Flaring elbows out too wide, reducing lat engagement.
• ×Rushing the eccentric phase, losing tension and control.