Chest-Supported Dumbbell Row
Compound exercise targeting the mid-back with dumbbells. Pull the load toward you by squeezing the shoulder blades, pause at the contraction, then return under control.
Muscles worked
- Lats (primary)
- Rhomboids
- Traps
Equipment
Dumbbells
How to do it
- Using a neutral grip, lean into an incline bench.
- Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- Pause at the top of the motion, and then return to the starting position.
Sets and reps to start with
4 sets of 10 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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