Chest-supported row
Also called incline dumbbell row, seal row
- Works
- Upper back · trapezius and rhomboids
- Sides of the back · latissimus dorsi
- Back of the shoulder · posterior deltoid
- Front of the upper arm · biceps brachii and brachialis
- Needs
- Dumbbells, bench
Setup
Set a bench to a low slope. Lie face down on it with your chest on the pad. Hold a dumbbell in each hand, arms hanging straight.
Steps
- Pull both dumbbells up toward your ribs.
- Squeeze your shoulder blades together.
- Lower slowly until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
Between your shoulder blades and in the sides of your back.
Common mistakes
- Lifting the chest off the pad.
- Shrugging toward the ears.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.