EXERCISE · DUMBBELL
Chest-Supported Row
The bench removes your lower back from the equation entirely—no arch, no rounding, no temptation to turn this into a half-range movement. Unlike a bent-over row where you're fighting gravity and your own stability, a chest-supported row locks you in and forces the lats to do the work. Your chest stays planted on the pad, so there's nowhere to hide. Set an incline bench somewhere between 30 and 45 degrees—steeper benches tend to reduce range slightly, shallower ones add more. Lie face down, feet either on the floor or knees resting on the seat, whichever feels stable. Hold dumbbells with a neutral grip, arms extended below your chest. Bend your elbows and row toward your hips. Elbows stay tight to your sides. Pull until your shoulder blades fully retract, pause, then lower with control. The bench does the bracing; your back stays flat throughout.