Chest-supported row
- 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.
- 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.
- Pause at the top of the movement, then slowly lower the dumbbells with control until your arms are fully extended again.
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