Chest-supported row

Muscle group

Back

Equipment

Dumbbell

Primary muscles

Lats, Upper back

Secondary muscles

Biceps, Forearms, Rear delts

1. Set an incline bench to a low angle (30-45 degrees). Lie with your chest against the bench and plant your feet firmly on the floor. Hold a dumbbell in each hand with your palms facing each other, letting your arms hang straight down.
2. Keeping your chest on the bench, pull the dumbbells up towards your torso. Focus on driving your elbows back and squeezing your shoulder blades together.
3. Pause at the top of the movement, then slowly lower the dumbbells with control until your arms are fully extended again.