BackBicepsTrapsDumbbellbeginner
Chest-Supported Row
Chest-supported rows remove all momentum by pressing your chest against an incline bench. This isolates the back muscles and prevents the lower back fatigue that limits standard rows.
How to Perform
1
Set an incline bench to 30-45 degrees and lie face down against it.
2
Hold dumbbells hanging below with arms fully extended.
3
Row the dumbbells up by squeezing your shoulder blades together.
4
Hold the contraction for one second.
5
Lower under control to full extension.
Common Mistakes to Avoid
Not retracting shoulder blades fully at the top.
Lifting your chest off the bench.
Using momentum.
Muscle Activation
Back85%
Biceps30%
Traps25%
Variations
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