Chest-Supported Incline Dumbbell Row

Set an adjustable bench to about 30 to 45 degrees and lie face down on it with your chest supported, a dumbbell in each hand hanging straight down. Let your shoulder blades relax forward in the stretched position with palms facing each other or back. Row both dumbbells up by driving your elbows back and squeezing your shoulder blades together until the weights reach your ribs. Lower slowly under control to a full stretch, keeping your chest glued to the pad so momentum can't help.

BACK · PULL

Chest-Supported Incline Dumbbell Row: how the movement is executed

How it is executed

Set an adjustable bench to about 30 to 45 degrees and lie face down on it with your chest supported, a dumbbell in each hand hanging straight down.
Let your shoulder blades relax forward in the stretched position with palms facing each other or back.
Row both dumbbells up by driving your elbows back and squeezing your shoulder blades together until the weights reach your ribs.
Lower slowly under control to a full stretch, keeping your chest glued to the pad so momentum can't help.

Muscles worked: Back
Primary muscle: Mid back
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Variations and substitutions

Banded RowResistance band Barbell RowBarbell Kettlebell Single-Arm RowKettlebell Landmine RowBarbell Smith Machine Bent-Over RowSmith machine T-Bar RowT-bar TRX RowTRX Kettlebell Gorilla RowKettlebell

Routines that program it

Three-day dumbbell workout at home4 sets a week

Back exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Client lifetime valueWhat a client is worth in total

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Chest-Supported Incline Dumbbell Row

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