Setup & Positioning
"Set an incline bench to about 30–45 degrees. Lie chest-down on the bench with a dumbbell in each hand, arms fully extended toward the floor, palms facing each other. Keep your feet planted and core lightly engaged."
Key point: “Because your torso is supported, you can isolate your back muscles more and reduce lower back strain.”
Execution
"Row the dumbbells toward your ribcage by driving your elbows back and slightly outward. Squeeze your shoulder blades together at the top, then slowly lower the weights until your arms are straight again."
Where You Should Feel It
- Lats and rhomboids as primary movers
- Rear delts and traps stabilizing
- Minimal lower back involvement compared to unsupported rows
Where You Shouldn’t Feel It
- Lower back strain (should be none if supported correctly)
- Neck tension from looking forward—keep eyes down
- Shoulder pinching from flaring too wide
Breathing
"Exhale as you row the weights up, inhale as you lower them down."
Common Mistakes to Avoid
- Shrugging shoulders during the pull – Focus on moving through the elbows.
- Over-flaring elbows – Can stress the shoulder joint.
- Using too much weight – Maintain controlled movement.
- Bouncing off the bench – Keep tension constant.
