Chest-Supported Dumbbell Row

How to do it

1. Set an adjustable bench to roughly 45 degrees and pick up two dumbbells.
2. Lie face down on the pad with your chest supported and your arms hanging.
3. Hold the dumbbells with palms facing each other and neutral wrists.
4. Retract your shoulder blades and pull your elbows behind your body.
5. Stop when your elbows reach or just pass the line of your torso.
6. Lower the dumbbells slowly to full arm extension and repeat.

Common mistakes

• Peeling the chest off the pad to add range, which reintroduces the back extension you removed.
• Swinging the dumbbells up, so the pull comes from momentum rather than muscle.
• Shrugging the shoulders toward the ears instead of retracting the blades.
• Squeezing the handles hard with a full grip, which lets the biceps take over the pull.