Chest-Supported Dumbbell Row
Upper back · Lats · Rear delts
4Sets
8Reps
20 kg / handLoad
Setup TBC — Chest-down on an incline bench with dumbbells.
Sets done
0 / 4 · 8 reps · 20 kg / hand
- 1
Set a bench to a 30-45 degree incline and lie chest-down on it.
- 2
Let the dumbbells hang straight down.
- 3
Row both dumbbells up towards your hips.
- 4
Lower slowly to a full stretch.
- Form cues
- Keep chest glued to the bench
- Squeeze shoulder blades at the top
- Pull towards hips, not armpits
Plan B — equipment busy or missing?
One-Arm Dumbbell Row
Only needs a dumbbell + any bench/support. Same 4 x 8 — adjust load so the final reps still leave 1-2 in reserve.