How to do a chest-supported row

upper back, rear delts, biceps

Muscles worked
upper back, rear delts, biceps
Where
At the gym
Equipment
  • Bench
  • Dumbbells

How to do it

  1. Lie face down on a bench with a dumbbell in each hand, arms hanging.
  2. Pull the weights up toward your ribs, squeezing your shoulder blades.
  3. Lower until your arms are straight. Your chest stays on the bench.
Common mistake

Lifting the chest off the bench to cheat.

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