Dumbbell Chest Supported Row

exercise_detail.description

The Dumbbell Chest Supported Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. By using a bench for chest support, it minimizes lower back strain and isolates the upper back muscles more effectively.

exercise_detail.how_to_perform

1. Set an adjustable bench to a 30-45 degree incline.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
3. Lie face down on the bench with your chest supported and feet firmly planted on the floor.
4. Let your arms hang straight down towards the floor.
5. Engage your core and retract your shoulder blades.
6. Pull the dumbbells towards your hips by bending your elbows and squeezing your shoulder blades together.
7. Pause at the top of the movement, ensuring a strong contraction in the back muscles.
8. Slowly lower the dumbbells back to the starting position with control.
9. Repeat for the desired number of repetitions.

exercise_detail.tips

• Ensure your chest remains in contact with the bench throughout the exercise to maintain proper form.
• Focus on squeezing your shoulder blades together at the top of the movement for maximum muscle activation.
• Avoid using momentum; perform each rep with controlled movements to effectively target the back muscles.
• Keep your neck in a neutral position by looking slightly ahead rather than down or up.
• Start with lighter weights to master form before progressing to heavier dumbbells.