Chest-supported row
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Muscles worked
- High load
- Upper back · Rhomboids
- Medium load
- Lats
- Low load
- Biceps and Delts · Rear
Primary muscles
How to do it
Lie chest-down on an incline bench with the dumbbells hanging straight below the shoulders. Row by pulling the elbows back and squeezing the shoulder blades, then lower to a full stretch. Keep the chest glued to the pad the whole time — that is what removes the lower back from the movement and makes it a safe way to add rowing volume.
Form cues
- Chest stays glued to the pad
- Removes lower-back fatigue from rowing
Safety
Talk to a professional before this exercise if you have any of the following:
Elbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.