Chest-Supported Incline Dumbbell Row

Starting position

1. Set the bench back to 30–45°.
2. Lie face down with your chest against the top of the pad and your chin just above it. Press your feet into the floor or the bench base.
3. Hold the dumbbells with a neutral grip, arms hanging straight down, shoulders slightly forward for a full stretch.

Execution

1. Exhale and row the dumbbells up and back toward your hips, elbows travelling along your sides. Squeeze your shoulder blades together.
2. Pause for a second at the top — your chest stays on the pad.
3. Inhale and lower the dumbbells slowly until your arms are straight and you feel a stretch in your back.

Common mistakes

• Lifting the chest off the bench — the torso starts swinging and the point of the exercise is lost.
• Cranking the head back — unnecessary neck strain.
• Elbows pulled high toward the shoulders — the rear delts and traps take over.
• Cutting the bottom short — the lats don't stretch and the set is less effective.

Beginner tips

• This is one of the most back-friendly rows, a great place to start.
• Keep your neck in line with your spine, looking down and slightly forward.
• If your feet don't sit well, put a plate or step under them.

Alternatives

• Seated Cable Row (Close Grip, to Chest) — similar work without lying down
• One-Arm Dumbbell Row — same pull direction, but you hold your torso
• Bent-Over T-Bar Row — a similar path with heavier working weight