Upper Back
Chest-Supported Dumbbell Row
Beginner
Dumbbell
Compound
Upper Back
How to do it
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Set an incline bench to 30-45 degrees and lie chest-down on the pad.
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Plant your feet on the floor or the bench foot rest, chin just above the top of the pad.
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Hold a pair of dumbbells hanging straight down with palms facing your body.
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Row the dumbbells toward your hips with elbows about 45 degrees until your hands reach rib level.
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Pinch the shoulder blades for a second at the top, then lower slowly to full extension.
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Your chest must stay glued to the pad for the whole set.
Common mistakes
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Peeling the chest off the pad to help the weight up.
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Swinging the dumbbells with a shoulder jerk.
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Rowing too high toward the shoulders so the upper traps take over.
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Going so heavy that only half the range gets used.
Tips
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The best pick when your lower back is already cooked from deadlifts or squats.
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Try a neutral grip with palms facing each other to bias the lats.
Secondary muscles
Alternatives
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