Chest-Supported Row
How to do it
- Set the bench to a slight incline and lie face down on it, chest supported.
- Hold a dumbbell in each hand hanging straight down.
- Pull both dumbbells up to your ribs, elbows driving back.
- Squeeze your shoulder blades together at the top.
- With your chest supported you cannot cheat, so the weight will be lighter than a free row - that is the point.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 90%
- Rear delts 65%
- Biceps 45%
- Lats 30%
- Forearms 30%
Other ways to train this
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Seated Cable Row
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Barbell Row
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Dumbbell Row
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Machine Row
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T-Bar Row
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Inverted Row
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ISO-Lateral Low Row
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Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
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