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dumbbell horizontal pull Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Incline Chest-Supported Dumbbell Row
Primary Muscles: upper back, lats
Secondary Stabilisers: rear deltoid, biceps, rhomboids
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Set an incline bench to 30 or 45 degrees and lie face-down with your chest against the pad.
- Let your arms hang straight down to protract the shoulder blades.
- Row both dumbbells up while driving elbows back and squeezing your mid-back for 1 second.
- Eliminates lower back fatigue so all effort goes into the upper back.