Chest Supported Row

Description/Instructions:

  1. Set up bench on given incline degree (30-45 degree is normal)

  2. Grab 2 dumbbells and carefully lay your chest on the upper end of the inclined bench

  3. Most will then keep your feet on the floor

  4. Start with arms completely extended and row elbows back towards the ceiling and squeeze like you have an object between shoulder blades

  5. Control weight back down until you’re in starting extension position

Helpful Cues:

  1. Keep face above the bench

  2. Squeeze shoulder blades at top for full rep

  3. Don’t droop shoulders when elbows are extended in the starting position

  4. Use plates if hitting dumbbells off of the side of bench

  5. Use neutral grip unless otherwise stated

Common Mistakes:

  1. Not completing the rep (Going up high enough/squeezing shoulder blades at top)

  2. Drooping shoulders/no proud chest

  3. Not straightening arms all the way

Other Names:

  1. Prone Incline DB Row

  2. 45-deg DB row

Common Variations:

  1. With kettlebell/plate/barbell

  2. Changing angle of bench

  3. Single arm

  4. Slow negatives/eccentrics

  5. Isometric holds at top

  6. Alternating arms/gorilla row