How To Do A Chest Supported Dumbbell Row Correctly, by Jack Hanrahan Fitness on YouTube. 7 min 38 s.
- Video length
- 7 min 38 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Set the bench to a low incline, roughly 30 to 45 degrees, so your chest rests on the pad and your arms hang straight down.
Stand behind the bench and hinge at your hips to lower your chest onto the pad, bending your knees slightly as you go.
Plant both feet flat on the floor and let your hips sit back, so your torso lies flat and parallel to the ground.
Pick up the dumbbells with a neutral grip, palms facing each other, and let them hang below your shoulders.
Pull the dumbbells up toward your hips by driving your elbows back, keeping your chest glued to the pad.
Squeeze your shoulder blades together at the top, pause briefly, then lower the weights under control until your arms are straight.
Check your form in a mirror or on video: no straight legs, no angled torso, and no lifting of the chest off the pad.
Do 3 to 4 sets of 8 to 12 reps, adding weight only when you can keep the same setup on every rep.
Tips and common mistakes
Straight legs and a tilted torso are the most common error because they misalign your back with the resistance.
Keep your neck relaxed and look at the floor a little ahead of the bench instead of lifting your head.
Start lighter than you think you need, since the flat torso position makes the row harder.
If your lower back still aches, check that your hips are pushed back and your knees are bent.
Questions
Why does my lower back hurt during chest supported rows?
You are probably standing with straight legs and an angled torso, which loads the lower back. Bend your knees and hinge at the hips so your torso lies flat and your hips share the load.
How heavy should I go on a chest supported dumbbell row?
Pick a weight you can control for 8 to 12 reps with your chest staying on the pad. Add weight only when your setup and elbow drive stay the same on every rep.
What bench angle should I use?
A low incline of about 30 to 45 degrees works for most people. The key is that your chest is supported and your arms hang straight down toward the floor.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
